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  6. Smoothie vs. Chard raw

Smoothie vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between smoothie and chard raw

  • Smoothie is richer in vitamin B12, yet chard raw is richer in vitamin A, iron, potassium, fiber, and vitamin C.
  • Daily need coverage for vitamin A for chard raw is 114% higher.
  • Chard raw contains less sugar.
  • Chard raw has a lower glycemic index than smoothie.

Food types used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Chard, swiss, raw.

Infographic

Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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 less SodiumSodium -86.4%
Contains more CalciumCalcium +24.4%
Contains more PotassiumPotassium +1479.2%
Contains more IronIron +1100%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 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 B3Vitamin B3 +104%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +22.4%
Contains more Vitamin B6Vitamin B6 +20.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Smoothie Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 34%
Iron 0.15mg 1.8mg 21%
Copper 0.179mg 20%
Magnesium 81mg 19%
Manganese 0.366mg 16%
Vitamin E 1.89mg 13%
Vitamin B12 0.24µg 0µg 10%
Potassium 24mg 379mg 10%
Sodium 29mg 213mg 8%
Vitamin B2 0.09mg 7%
Phosphorus 46mg 7%
Fiber 0g 1.6g 6%
Vitamin C 24.5mg 30mg 6%
Folate 14µg 4%
Zinc 0.36mg 3%
Vitamin B3 0.816mg 0.4mg 3%
Choline 18mg 3%
Vitamin B5 0.172mg 3%
Vitamin B1 0.04mg 3%
Selenium 0.9µg 2%
Vitamin B6 0.082mg 0.099mg 1%
Calories 37kcal 19kcal 1%
Protein 1.22g 1.8g 1%
Calcium 41mg 51mg 1%
Carbs 8.16g 3.74g 1%
Fats 0g 0.2g 0%
Net carbs 8.16g 2.14g N/A
Sugar 7.35g 1.1g N/A
Saturated fat 0g 0.03g 0%
Monounsaturated fat 0.04g 0%
Polyunsaturated fat 0.07g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 CarbsCarbs +118.2%
Contains more ProteinProtein +47.5%
Contains more FatsFats +∞%
Contains more OtherOther +370.6%
~equal in Water ~92.66g

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.