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  6. Sweet roll vs. Chard raw

Sweet roll vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between Sweet roll and Chard raw

  • Sweet roll has more Selenium, Vitamin B1, Folate, and Vitamin B2, however, Chard raw is higher in Vitamin K, Vitamin C, Vitamin A RAE, and Magnesium.
  • Chard raw covers your daily need of Vitamin K 688% more than Sweet roll.

These are the specific foods used in this comparison Sweet rolls, cinnamon, commercially prepared with raisins and Chard, swiss, raw.

Infographic

Sweet roll 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.
Sweet roll
Sweet roll
4
:
6
Chard raw
Chard raw
Contains more Calcium +41.2%
Contains more Phosphorus +65.2%
Contains more Zinc +63.9%
Contains more Selenium +1788.9%
Contains more Iron +12.5%
Contains more Magnesium +376.5%
Contains more Potassium +241.4%
Contains less Sodium -29.9%
Contains more Copper +103.4%
Contains more Manganese +22%
Sweet roll
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 60% 13% 33% 10% 40% 17% 30% 40% 93%
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 +41.2%
Contains more Phosphorus +65.2%
Contains more Zinc +63.9%
Contains more Selenium +1788.9%
Contains more Iron +12.5%
Contains more Magnesium +376.5%
Contains more Potassium +241.4%
Contains less Sodium -29.9%
Contains more Copper +103.4%
Contains more Manganese +22%

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.
Sweet roll
Sweet roll
8
:
3
Chard raw
Chard raw
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +194.4%
Contains more Vitamin B3 +496%
Contains more Vitamin B5 +136%
Contains more Folate +414.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2757.9%
Contains more Vitamin C +1400%
Contains more Vitamin K +18763.6%
Equal in Vitamin E - 1.89
Equal in Vitamin B6 - 0.099
Sweet roll
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 40% 0% 7% 81% 62% 45% 25% 25% 54% 18% 11%
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 B1 +710%
Contains more Vitamin B2 +194.4%
Contains more Vitamin B3 +496%
Contains more Vitamin B5 +136%
Contains more Folate +414.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2757.9%
Contains more Vitamin C +1400%
Contains more Vitamin K +18763.6%
Equal in Vitamin E - 1.89
Equal in Vitamin B6 - 0.099

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet roll
Sweet roll
4
:
1
Chard raw
Chard raw
Contains more Protein +244.4%
Contains more Fats +8100%
Contains more Carbs +1261%
Contains more Water +273.6%
Equal in Other - 1.6
Sweet roll
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +244.4%
Contains more Fats +8100%
Contains more Carbs +1261%
Contains more Water +273.6%
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet roll
Sweet roll
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +11892.5%
Contains more Polyunsaturated fat +10575.7%
Contains less Saturated Fat -99%
Sweet roll
20% 31% 49%
Saturated Fat: 3.079 g
Monounsaturated Fat: 4.797 g
Polyunsaturated fat: 7.473 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +11892.5%
Contains more Polyunsaturated fat +10575.7%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet roll Chard raw Opinion
Net carbs 48.5g 2.14g Sweet roll
Protein 6.2g 1.8g Sweet roll
Fats 16.4g 0.2g Sweet roll
Carbs 50.9g 3.74g Sweet roll
Calories 372kcal 19kcal Sweet roll
Sugar 31.73g 1.1g Chard raw
Fiber 2.4g 1.6g Sweet roll
Calcium 72mg 51mg Sweet roll
Iron 1.6mg 1.8mg Chard raw
Magnesium 17mg 81mg Chard raw
Phosphorus 76mg 46mg Sweet roll
Potassium 111mg 379mg Chard raw
Sodium 304mg 213mg Chard raw
Zinc 0.59mg 0.36mg Sweet roll
Copper 0.088mg 0.179mg Chard raw
Manganese 0.3mg 0.366mg Chard raw
Selenium 17µg 0.9µg Sweet roll
Vitamin A 214IU 6116IU Chard raw
Vitamin A RAE 62µg 306µg Chard raw
Vitamin E 1.99mg 1.89mg Sweet roll
Vitamin C 2mg 30mg Chard raw
Vitamin B1 0.324mg 0.04mg Sweet roll
Vitamin B2 0.265mg 0.09mg Sweet roll
Vitamin B3 2.384mg 0.4mg Sweet roll
Vitamin B5 0.406mg 0.172mg Sweet roll
Vitamin B6 0.107mg 0.099mg Sweet roll
Folate 72µg 14µg Sweet roll
Vitamin B12 0.14µg 0µg Sweet roll
Vitamin K 4.4µg 830µg Chard raw
Tryptophan 0.074mg 0.017mg Sweet roll
Threonine 0.211mg 0.083mg Sweet roll
Isoleucine 0.259mg 0.147mg Sweet roll
Leucine 0.458mg 0.13mg Sweet roll
Lysine 0.243mg 0.099mg Sweet roll
Methionine 0.117mg 0.019mg Sweet roll
Phenylalanine 0.3mg 0.11mg Sweet roll
Valine 0.291mg 0.11mg Sweet roll
Histidine 0.145mg 0.036mg Sweet roll
Cholesterol 66mg 0mg Chard raw
Saturated Fat 3.079g 0.03g Chard raw
Omega-3 - DHA 0.004g 0g Sweet roll
Monounsaturated Fat 4.797g 0.04g Sweet roll
Polyunsaturated fat 7.473g 0.07g Sweet roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll 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
31%
Sweet roll
222%
Chard raw
Minerals Daily Need Coverage Score
35%
Sweet roll
34%
Chard raw

Comparison summary

Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $0.4)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 30.63g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 91mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 3.049g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 8)
Which food is richer in minerals?
?
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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.