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  6. Potato bread vs. Chard raw

Potato bread vs. Chard raw — In-Depth Nutrition Comparison

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How are Potato bread and Chard raw different?

  • Potato bread is richer in Phosphorus, Folate, Fiber, Selenium, Calcium, and Vitamin B5, while Chard raw is higher in Vitamin K, Vitamin C, Vitamin A RAE, and Magnesium.
  • Chard raw covers your daily need of Vitamin K 686% more than Potato bread.
  • Potato bread contains 11 times more Selenium than Chard raw. Potato bread contains 9.5µg of Selenium, while Chard raw contains 0.9µg.

Bread, potato and Chard, swiss, raw types were used in this article.

Infographic

Potato bread vs Chard raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Potato bread
Potato bread
6
:
4
Chard raw
Chard raw
Contains more Calcium +268.6%
Contains more Iron +25%
Contains more Phosphorus +702.2%
Contains more Potassium +89.4%
Contains more Zinc +300%
Contains more Selenium +955.6%
Contains more Magnesium +189.3%
Contains less Sodium -43.2%
Contains more Copper +90.4%
Contains more Manganese +44.7%
Potato bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 85% 20% 159% 64% 49% 40% 32% 34% 52%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +268.6%
Contains more Iron +25%
Contains more Phosphorus +702.2%
Contains more Potassium +89.4%
Contains more Zinc +300%
Contains more Selenium +955.6%
Contains more Magnesium +189.3%
Contains less Sodium -43.2%
Contains more Copper +90.4%
Contains more Manganese +44.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Potato bread
Potato bread
8
:
4
Chard raw
Chard raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +370%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +134.3%
Contains more Folate +800%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +6771.9%
Contains more Vitamin E +302.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +12105.9%
Potato bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 10% 3% 0% 47% 25% 24% 50% 54% 95% 19% 17%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +370%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +134.3%
Contains more Folate +800%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +6771.9%
Contains more Vitamin E +302.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +12105.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato bread
Potato bread
4
:
1
Chard raw
Chard raw
Contains more Protein +594.4%
Contains more Fats +1465%
Contains more Carbs +1158.6%
Contains more Other +134.4%
Contains more Water +176.2%
Potato bread
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +594.4%
Contains more Fats +1465%
Contains more Carbs +1158.6%
Contains more Other +134.4%
Contains more Water +176.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato bread Chard raw
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato bread Chard raw Opinion
Net carbs 40.77g 2.14g Potato bread
Protein 12.5g 1.8g Potato bread
Fats 3.13g 0.2g Potato bread
Carbs 47.07g 3.74g Potato bread
Calories 266kcal 19kcal Potato bread
Sugar 9.38g 1.1g Chard raw
Fiber 6.3g 1.6g Potato bread
Calcium 188mg 51mg Potato bread
Iron 2.25mg 1.8mg Potato bread
Magnesium 28mg 81mg Chard raw
Phosphorus 369mg 46mg Potato bread
Potassium 718mg 379mg Potato bread
Sodium 375mg 213mg Chard raw
Zinc 1.44mg 0.36mg Potato bread
Copper 0.094mg 0.179mg Chard raw
Manganese 0.253mg 0.366mg Chard raw
Selenium 9.5µg 0.9µg Potato bread
Vitamin A 89IU 6116IU Chard raw
Vitamin A RAE 24µg 306µg Chard raw
Vitamin E 0.47mg 1.89mg Chard raw
Vitamin D 2IU 0IU Potato bread
Vitamin D 0.1µg 0µg Potato bread
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.188mg 0.04mg Potato bread
Vitamin B2 0.106mg 0.09mg Potato bread
Vitamin B3 1.25mg 0.4mg Potato bread
Vitamin B5 0.817mg 0.172mg Potato bread
Vitamin B6 0.232mg 0.099mg Potato bread
Folate 126µg 14µg Potato bread
Vitamin B12 0.15µg 0µg Potato bread
Vitamin K 6.8µg 830µg Chard raw
Tryptophan 0.081mg 0.017mg Potato bread
Threonine 0.224mg 0.083mg Potato bread
Isoleucine 0.268mg 0.147mg Potato bread
Leucine 0.44mg 0.13mg Potato bread
Lysine 0.311mg 0.099mg Potato bread
Methionine 0.112mg 0.019mg Potato bread
Phenylalanine 0.285mg 0.11mg Potato bread
Valine 0.305mg 0.11mg Potato bread
Histidine 0.143mg 0.036mg Potato bread
Saturated Fat 0g 0.03g Potato bread
Monounsaturated Fat 0g 0.04g Chard raw
Polyunsaturated fat 0g 0.07g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Potato bread
222%
Chard raw
Minerals Daily Need Coverage Score
59%
Potato bread
34%
Chard raw

Comparison summary

Which food is lower in Saturated Fat?
Potato bread
Potato bread is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $0.4)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 8.28g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 162mg)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.