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Pâté vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between pâté and chard raw

  • Pâté has more vitamin B12, selenium, iron, vitamin B2, copper, and zinc; however, chard raw has more vitamin A and vitamin C.
  • Pâté's daily need coverage for vitamin B12 is 133% more.

The food varieties used in the comparison are Pate, liver, not specified, canned and Chard, swiss, raw.

Infographic

Pâté 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.
Pâté
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 21% 12% 206% 133% 78% 86% 91% 16% 227%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +37.3%
Contains more IronIron +205.6%
Contains more CopperCopper +123.5%
Contains more ZincZinc +691.7%
Contains more PhosphorusPhosphorus +334.8%
Contains more SeleniumSelenium +4522.2%
Contains more MagnesiumMagnesium +523.1%
Contains more PotassiumPotassium +174.6%
Contains less SodiumSodium -69.4%
Contains more ManganeseManganese +205%

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.
Pâté
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 330% 0% 0% 7.5% 138% 62% 72% 14% 400% 0% 45% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin AVitamin A +223.9%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B3Vitamin B3 +725%
Contains more Vitamin B5Vitamin B5 +597.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +328.6%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B6Vitamin B6 +65%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pâté
3
14% 28% 54% 2%
Protein: 14.2 g
Fats: 28 g
Carbs: 1.5 g
Water: 53.9 g
Other: 2.4 g
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 ProteinProtein +688.9%
Contains more FatsFats +13900%
Contains more OtherOther +50%
Contains more CarbsCarbs +149.3%
Contains more WaterWater +71.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pâté
2
38% 49% 13%
Saturated fat: Sat. Fat 9.57 g
Monounsaturated fat: Mono. Fat 12.36 g
Polyunsaturated fat: Poly. Fat 3.16 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +30800%
Contains more Poly. FatPolyunsaturated fat +4414.3%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pâté Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin B12 3.2µg 0µg 133%
Cholesterol 255mg 0mg 85%
Vitamin A 991µg 306µg 76%
Selenium 41.6µg 0.9µg 74%
Iron 5.5mg 1.8mg 46%
Fats 28g 0.2g 43%
Saturated fat 9.57g 0.03g 43%
Vitamin B2 0.6mg 0.09mg 39%
Vitamin C 2mg 30mg 31%
Monounsaturated fat 12.36g 0.04g 31%
Copper 0.4mg 0.179mg 25%
Protein 14.2g 1.8g 25%
Zinc 2.85mg 0.36mg 23%
Phosphorus 200mg 46mg 22%
Vitamin B5 1.2mg 0.172mg 21%
Sodium 697mg 213mg 21%
Polyunsaturated fat 3.16g 0.07g 21%
Vitamin B3 3.3mg 0.4mg 18%
Magnesium 13mg 81mg 16%
Calories 319kcal 19kcal 15%
Vitamin E 1.89mg 13%
Folate 60µg 14µg 12%
Manganese 0.12mg 0.366mg 11%
Potassium 138mg 379mg 7%
Fiber 0g 1.6g 6%
Choline 18mg 3%
Vitamin B6 0.06mg 0.099mg 3%
Calcium 70mg 51mg 2%
Vitamin B1 0.03mg 0.04mg 1%
Carbs 1.5g 3.74g 1%
Net carbs 1.5g 2.14g N/A
Sugar 1.1g N/A
Tryptophan 0.157mg 0.017mg 0%
Threonine 0.568mg 0.083mg 0%
Isoleucine 0.554mg 0.147mg 0%
Leucine 1.05mg 0.13mg 0%
Lysine 0.838mg 0.099mg 0%
Methionine 0.284mg 0.019mg 0%
Phenylalanine 0.582mg 0.11mg 0%
Valine 0.768mg 0.11mg 0%
Histidine 0.298mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pâté Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
83%
Pâté
185%
Chard raw
Minerals Daily Need Coverage Score
88%
Pâté
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Pâté
Pâté is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Pâté
Pâté is lower in glycemic index (difference - 4)
Which food is cheaper?
Pâté
Pâté is cheaper (difference - $0.4)
Which food is richer in minerals?
Pâté
Pâté is relatively richer in minerals
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 255mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 484mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 9.54g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pâté - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172930/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.