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  6. Sweet and sour vs. Chard raw

Sweet and sour vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between sweet and sour and chard raw?

  • Sweet and sour is higher in manganese, yet chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, vitamin E, copper, and potassium.
  • Chard raw's daily need coverage for vitamin K is 692% more.
  • Sweet and sour has 2 times more manganese than chard raw. While sweet and sour has 0.761mg of manganese, chard raw has only 0.366mg.
  • The amount of sodium in chard raw is lower.
  • The glycemic index of chard raw is lower.

We used Sauce, sweet, and sour, ready-to-serve and Chard, swiss, raw types in this article.

Infographic

Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
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 ManganeseManganese +107.9%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +282.8%
Contains more IronIron +757.1%
Contains more CopperCopper +126.6%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +557.1%
Contains less SodiumSodium -42.6%
Contains more SeleniumSelenium +125%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
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 B1Vitamin B1 +20%
Contains more Vitamin CVitamin C +244.8%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +18800%
Contains more Vitamin B2Vitamin B2 +373.7%
Contains more Vitamin B3Vitamin B3 +113.9%
Contains more Vitamin B5Vitamin B5 +84.9%
Contains more Vitamin B6Vitamin B6 +86.8%
Contains more Vitamin KVitamin K +414900%
Contains more FolateFolate +75%
Contains more CholineCholine +650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet and sour Chard raw DV% diff.
Vitamin K 0.2µg 830µg 692%
Vitamin A 1µg 306µg 34%
Vitamin C 8.7mg 30mg 24%
Iron 0.21mg 1.8mg 20%
Manganese 0.761mg 0.366mg 17%
Magnesium 8mg 81mg 17%
Vitamin E 0.01mg 1.89mg 13%
Carbs 38.22g 3.74g 11%
Copper 0.079mg 0.179mg 11%
Potassium 99mg 379mg 8%
Calories 150kcal 19kcal 7%
Sodium 371mg 213mg 7%
Phosphorus 7mg 46mg 6%
Fiber 0.1g 1.6g 6%
Vitamin B2 0.019mg 0.09mg 5%
Calcium 10mg 51mg 4%
Vitamin B6 0.053mg 0.099mg 4%
Choline 2.4mg 18mg 3%
Protein 0.27g 1.8g 3%
Zinc 0.09mg 0.36mg 2%
Vitamin B5 0.093mg 0.172mg 2%
Folate 8µg 14µg 2%
Vitamin B1 0.048mg 0.04mg 1%
Vitamin B3 0.187mg 0.4mg 1%
Selenium 0.4µg 0.9µg 1%
Fats 0.02g 0.2g 0%
Net carbs 38.12g 2.14g N/A
Sugar 18.75g 1.1g N/A
Saturated fat 0g 0.03g 0%
Monounsaturated fat 0g 0.04g 0%
Polyunsaturated fat 0g 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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 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 +921.9%
Contains more ProteinProtein +566.7%
Contains more FatsFats +900%
Contains more WaterWater +53.7%
Contains more OtherOther +31.1%

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.