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  6. Taco salad vs. Chard raw

Taco salad vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between taco salad and chard raw

  • Taco salad has more vitamin B12, vitamin B5, and zinc; however, chard raw is richer in vitamin A, vitamin C, magnesium, manganese, and iron.
  • Chard raw covers your daily vitamin A needs 116% more than taco salad.
  • Chard raw contains less saturated fat.

Specific food types used in this comparison are Fast foods, taco salad and Chard, swiss, raw.

Infographic

Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
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 +90.2%
Contains more ZincZinc +277.8%
Contains more PhosphorusPhosphorus +56.5%
Contains more SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +211.5%
Contains more PotassiumPotassium +80.5%
Contains more IronIron +56.5%
Contains more CopperCopper +58.4%
Contains less SodiumSodium -44.7%
Contains more ManganeseManganese +119.2%

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% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
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 +25%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +210%
Contains more Vitamin B5Vitamin B5 +295.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +29.4%
Contains more Vitamin CVitamin C +1566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg

All nutrients comparison - raw data values

Nutrient Taco salad Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 34%
Vitamin C 1.8mg 30mg 31%
Saturated fat 3.446g 0.03g 16%
Vitamin B12 0.32µg 0µg 13%
Magnesium 26mg 81mg 13%
Vitamin E 1.89mg 13%
Fats 7.46g 0.2g 11%
Vitamin B5 0.68mg 0.172mg 10%
Protein 6.68g 1.8g 10%
Manganese 0.167mg 0.366mg 9%
Zinc 1.36mg 0.36mg 9%
Iron 1.15mg 1.8mg 8%
Copper 0.113mg 0.179mg 7%
Folate 42µg 14µg 7%
Sodium 385mg 213mg 7%
Vitamin B2 0.18mg 0.09mg 7%
Cholesterol 22mg 0mg 7%
Fiber 1.6g 6%
Monounsaturated fat 2.606g 0.04g 6%
Calories 141kcal 19kcal 6%
Potassium 210mg 379mg 5%
Calcium 97mg 51mg 5%
Vitamin B3 1.24mg 0.4mg 5%
Polyunsaturated fat 0.883g 0.07g 5%
Phosphorus 72mg 46mg 4%
Carbs 11.91g 3.74g 3%
Selenium 2.2µg 0.9µg 2%
Vitamin B1 0.05mg 0.04mg 1%
Choline 23.3mg 18mg 1%
Vitamin B6 0.11mg 0.099mg 1%
Net carbs 11.91g 2.14g N/A
Sugar 1.1g N/A
Tryptophan 0.075mg 0.017mg 0%
Threonine 0.254mg 0.083mg 0%
Isoleucine 0.311mg 0.147mg 0%
Leucine 0.549mg 0.13mg 0%
Lysine 0.486mg 0.099mg 0%
Methionine 0.145mg 0.019mg 0%
Phenylalanine 0.277mg 0.11mg 0%
Valine 0.343mg 0.11mg 0%
Histidine 0.201mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 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 +271.1%
Contains more FatsFats +3630%
Contains more CarbsCarbs +218.4%
Contains more WaterWater +28.1%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 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 +6415%
Contains more Poly. FatPolyunsaturated fat +1161.4%
Contains less Sat. FatSaturated fat -99.1%

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. 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.