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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 A, vitamin C, and magnesium.
  • Chard raw covers your daily need for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +41.2%
Contains more ZincZinc +63.9%
Contains more PhosphorusPhosphorus +65.2%
Contains more SeleniumSelenium +1788.9%
Contains more MagnesiumMagnesium +376.5%
Contains more PotassiumPotassium +241.4%
Contains more IronIron +12.5%
Contains more CopperCopper +103.4%
Contains less SodiumSodium -29.9%
Contains more ManganeseManganese +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.
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% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 +710%
Contains more Vitamin B2Vitamin B2 +194.4%
Contains more Vitamin B3Vitamin B3 +496%
Contains more Vitamin B5Vitamin B5 +136%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +414.3%
Contains more CholineCholine +129.4%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +393.5%
Contains more Vitamin KVitamin K +18763.6%
~equal in Vitamin E ~1.89mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg

All nutrients comparison - raw data values

Nutrient Sweet roll Chard raw DV% diff.
Vitamin K 4.4µg 830µg 688%
Polyunsaturated fat 7.473g 0.07g 49%
Vitamin C 2mg 30mg 31%
Selenium 17µg 0.9µg 29%
Vitamin A 62µg 306µg 27%
Fats 16.4g 0.2g 25%
Vitamin B1 0.324mg 0.04mg 24%
Cholesterol 66mg 0mg 22%
Calories 372kcal 19kcal 18%
Carbs 50.9g 3.74g 16%
Magnesium 17mg 81mg 15%
Folate 72µg 14µg 15%
Saturated fat 3.079g 0.03g 14%
Vitamin B2 0.265mg 0.09mg 13%
Monounsaturated fat 4.797g 0.04g 12%
Vitamin B3 2.384mg 0.4mg 12%
Copper 0.088mg 0.179mg 10%
Protein 6.2g 1.8g 9%
Potassium 111mg 379mg 8%
Vitamin B12 0.14µg 0µg 6%
Vitamin B5 0.406mg 0.172mg 5%
Sodium 304mg 213mg 4%
Phosphorus 76mg 46mg 4%
Choline 41.3mg 18mg 4%
Manganese 0.3mg 0.366mg 3%
Iron 1.6mg 1.8mg 3%
Fiber 2.4g 1.6g 3%
Calcium 72mg 51mg 2%
Zinc 0.59mg 0.36mg 2%
Vitamin B6 0.107mg 0.099mg 1%
Vitamin E 1.99mg 1.89mg 1%
Net carbs 48.5g 2.14g N/A
Sugar 31.73g 1.1g N/A
Tryptophan 0.074mg 0.017mg 0%
Threonine 0.211mg 0.083mg 0%
Isoleucine 0.259mg 0.147mg 0%
Leucine 0.458mg 0.13mg 0%
Lysine 0.243mg 0.099mg 0%
Methionine 0.117mg 0.019mg 0%
Phenylalanine 0.3mg 0.11mg 0%
Valine 0.291mg 0.11mg 0%
Histidine 0.145mg 0.036mg 0%
Omega-3 - DHA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +244.4%
Contains more FatsFats +8100%
Contains more CarbsCarbs +1261%
Contains more WaterWater +273.6%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +11892.5%
Contains more Poly. FatPolyunsaturated fat +10575.7%
Contains less Sat. FatSaturated fat -99%

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.