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Truffle vs. Chard raw — In-Depth Nutrition Comparison

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A recap on differences between Truffle and Chard raw

  • Truffle is higher in Fiber, Selenium, Manganese, Vitamin B2, Iron, Vitamin B3, Phosphorus, and Potassium, yet Chard raw is higher in Vitamin A RAE, and Vitamin C.
  • Truffle covers your daily Fiber needs 274% more than Chard raw.
  • Truffle contains 48 times more Selenium than Chard raw. While Truffle contains 43.4µg of Selenium, Chard raw contains only 0.9µg.

Food varieties used in this article are Fungi, Cloud ears, dried and Chard, swiss, raw.

Infographic

Truffle 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.
Contains more Calcium +211.8%
Contains more Iron +226.7%
Contains more Phosphorus +300%
Contains more Potassium +98.9%
Contains less Sodium -83.6%
Contains more Zinc +266.7%
Contains more Manganese +433.1%
Contains more Selenium +4722.2%
Equal in Magnesium - 81
Equal in Copper - 0.179
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 221% 60% 79% 67% 5% 37% 61% 255% 237%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +211.8%
Contains more Iron +226.7%
Contains more Phosphorus +300%
Contains more Potassium +98.9%
Contains less Sodium -83.6%
Contains more Zinc +266.7%
Contains more Manganese +433.1%
Contains more Selenium +4722.2%
Equal in Magnesium - 81
Equal in Copper - 0.179

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.
:
Contains more Vitamin B2 +837.8%
Contains more Vitamin B3 +1466.8%
Contains more Vitamin B5 +179.7%
Contains more Vitamin B6 +13.1%
Contains more Folate +171.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 4% 195% 118% 29% 26% 29% 0% 0%
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 B2 +837.8%
Contains more Vitamin B3 +1466.8%
Contains more Vitamin B5 +179.7%
Contains more Vitamin B6 +13.1%
Contains more Folate +171.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +413.9%
Contains more Fats +265%
Contains more Carbs +1852.1%
Contains more Other +38.1%
Contains more Water +526.1%
9% 73% 15% 2%
Protein: 9.25 g
Fats: 0.73 g
Carbs: 73.01 g
Water: 14.8 g
Other: 2.21 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 Protein +413.9%
Contains more Fats +265%
Contains more Carbs +1852.1%
Contains more Other +38.1%
Contains more Water +526.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Truffle Chard raw Opinion
Net carbs 2.91g 2.14g Truffle
Protein 9.25g 1.8g Truffle
Fats 0.73g 0.2g Truffle
Carbs 73.01g 3.74g Truffle
Calories 284kcal 19kcal Truffle
Sugar 1.1g Truffle
Fiber 70.1g 1.6g Truffle
Calcium 159mg 51mg Truffle
Iron 5.88mg 1.8mg Truffle
Magnesium 83mg 81mg Truffle
Phosphorus 184mg 46mg Truffle
Potassium 754mg 379mg Truffle
Sodium 35mg 213mg Truffle
Zinc 1.32mg 0.36mg Truffle
Copper 0.183mg 0.179mg Truffle
Manganese 1.951mg 0.366mg Truffle
Selenium 43.4µg 0.9µg Truffle
Vitamin A 0IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 1.89mg Chard raw
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.015mg 0.04mg Chard raw
Vitamin B2 0.844mg 0.09mg Truffle
Vitamin B3 6.267mg 0.4mg Truffle
Vitamin B5 0.481mg 0.172mg Truffle
Vitamin B6 0.112mg 0.099mg Truffle
Folate 38µg 14µg Truffle
Vitamin K 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.03g Truffle
Monounsaturated Fat 0.04g Chard raw
Polyunsaturated fat 0.07g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Truffle 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
33%
Truffle
222%
Chard raw
Minerals Daily Need Coverage Score
107%
Truffle
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Truffle
Truffle is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Truffle
Truffle contains less Sodium (difference - 178mg)
Which food is lower in Saturated Fat?
Truffle
Truffle is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Truffle
Truffle is cheaper (difference - $0.4)
Which food is richer in minerals?
Truffle
Truffle is relatively richer in minerals
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Truffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168581/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.