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Veal vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between veal and chard raw

  • Veal has more vitamin B12, vitamin B3, zinc, phosphorus, selenium, and vitamin B6; however, chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily vitamin K needs 691% more than veal.
  • Chard raw contains less cholesterol.
  • Chard raw has a higher glycemic index. The glycemic index of chard raw is 32, while the glycemic index of veal is 0.

Specific food types used in this comparison are Veal, ground, cooked, broiled and Chard, swiss, raw.

Infographic

Veal 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.
Veal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
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 ZincZinc +975%
Contains more PhosphorusPhosphorus +371.7%
Contains less SodiumSodium -61%
Contains more SeleniumSelenium +1422.2%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +81.8%
Contains more CopperCopper +73.8%
Contains more ManganeseManganese +945.7%

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.
Veal
7
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 0% 0% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
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 +75%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +1907.5%
Contains more Vitamin B5Vitamin B5 +574.4%
Contains more Vitamin B6Vitamin B6 +293.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +427.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1160%
Contains more Vitamin KVitamin K +69066.7%
Contains more FolateFolate +27.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Veal
2
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 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 +1254.4%
Contains more FatsFats +3680%
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.8%
Contains more OtherOther +23.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Veal
2
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 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 +7000%
Contains more Poly. FatPolyunsaturated fat +685.7%
Contains less Sat. FatSaturated 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.
Veal Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Veal Chard raw DV% diff.
Vitamin K 1.2µg 830µg 691%
Vitamin B12 1.27µg 0µg 53%
Vitamin B3 8.03mg 0.4mg 48%
Protein 24.38g 1.8g 45%
Vitamin A 0µg 306µg 34%
Cholesterol 103mg 0mg 34%
Vitamin C 0mg 30mg 33%
Zinc 3.87mg 0.36mg 32%
Phosphorus 217mg 46mg 24%
Selenium 13.7µg 0.9µg 23%
Vitamin B6 0.39mg 0.099mg 22%
Vitamin B5 1.16mg 0.172mg 20%
Manganese 0.035mg 0.366mg 14%
Vitamin B2 0.27mg 0.09mg 14%
Choline 95mg 18mg 14%
Saturated fat 3.04g 0.03g 14%
Magnesium 24mg 81mg 14%
Vitamin E 0.15mg 1.89mg 12%
Fats 7.56g 0.2g 11%
Iron 0.99mg 1.8mg 10%
Calories 172kcal 19kcal 8%
Copper 0.103mg 0.179mg 8%
Monounsaturated fat 2.84g 0.04g 7%
Sodium 83mg 213mg 6%
Fiber 0g 1.6g 6%
Polyunsaturated fat 0.55g 0.07g 3%
Vitamin B1 0.07mg 0.04mg 3%
Calcium 17mg 51mg 3%
Folate 11µg 14µg 1%
Potassium 337mg 379mg 1%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Tryptophan 0.247mg 0.017mg 0%
Threonine 1.065mg 0.083mg 0%
Isoleucine 1.201mg 0.147mg 0%
Leucine 1.94mg 0.13mg 0%
Lysine 2.009mg 0.099mg 0%
Methionine 0.569mg 0.019mg 0%
Phenylalanine 0.984mg 0.11mg 0%
Valine 1.347mg 0.11mg 0%
Histidine 0.885mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veal Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Veal
185%
Chard raw
Minerals Daily Need Coverage Score
41%
Veal
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Veal
Veal is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Veal
Veal contains less Sodium (difference - 130mg)
Which food is lower in glycemic index?
Veal
Veal is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 103mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 3.01g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.