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  6. Shortbread vs. Chard raw

Shortbread vs. Chard raw — In-Depth Nutrition Comparison

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How are shortbread and chard raw different?

  • Shortbread is higher in vitamin B1, vitamin B3, vitamin B2, folate, and iron; however, chard raw is richer in vitamin K, vitamin A, vitamin C, and magnesium.
  • Daily need coverage for vitamin K for chard raw is 683% higher.
  • Shortbread contains 270 times more saturated fat than chard raw. While shortbread contains 8.105g of saturated fat, chard raw contains only 0.03g.
  • Chard raw has a lower glycemic index (32) than shortbread (64).

Cookies, shortbread, commercially prepared, plain and Chard, swiss, raw are the varieties used in this article.

Infographic

Shortbread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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 IronIron +65.6%
Contains more ZincZinc +36.1%
Contains more PhosphorusPhosphorus +43.5%
Contains more SeleniumSelenium +588.9%
Contains more MagnesiumMagnesium +478.6%
Contains more CalciumCalcium +292.3%
Contains more PotassiumPotassium +330.7%
Contains more CopperCopper +98.9%
Contains less SodiumSodium -39.7%
~equal in Manganese ~0.366mg

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.
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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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 EVitamin E +29.1%
Contains more Vitamin B1Vitamin B1 +782.5%
Contains more Vitamin B2Vitamin B2 +248.9%
Contains more Vitamin B3Vitamin B3 +718.8%
Contains more Vitamin B5Vitamin B5 +86.6%
Contains more FolateFolate +478.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin KVitamin K +7445.5%
Contains more CholineCholine +1900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shortbread Chard raw DV% diff.
Vitamin K 11µg 830µg 683%
Polyunsaturated fat 8.326g 0.07g 55%
Fats 26.22g 0.2g 40%
Saturated fat 8.105g 0.03g 37%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Vitamin B1 0.353mg 0.04mg 26%
Calories 514kcal 19kcal 25%
Carbs 63.78g 3.74g 20%
Vitamin B3 3.275mg 0.4mg 18%
Vitamin B2 0.314mg 0.09mg 17%
Folate 81µg 14µg 17%
Monounsaturated fat 6.708g 0.04g 17%
Starch 40.47g 17%
Magnesium 14mg 81mg 16%
Iron 2.98mg 1.8mg 15%
Copper 0.09mg 0.179mg 10%
Selenium 6.2µg 0.9µg 10%
Potassium 88mg 379mg 9%
Protein 5.37g 1.8g 7%
Sodium 353mg 213mg 6%
Vitamin E 2.44mg 1.89mg 4%
Calcium 13mg 51mg 4%
Phosphorus 66mg 46mg 3%
Vitamin B5 0.321mg 0.172mg 3%
Choline 0.9mg 18mg 3%
Vitamin B6 0.071mg 0.099mg 2%
Manganese 0.393mg 0.366mg 1%
Zinc 0.49mg 0.36mg 1%
Fiber 1.3g 1.6g 1%
Net carbs 62.48g 2.14g N/A
Sugar 21.65g 1.1g N/A
Trans fat 0.714g 0g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 +198.3%
Contains more FatsFats +13010%
Contains more CarbsCarbs +1605.3%
Contains more WaterWater +2473.9%
Contains more OtherOther +55.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 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 +16670%
Contains more Poly. FatPolyunsaturated fat +11794.3%
Contains less Sat. FatSaturated fat -99.6%

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.