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  6. White bread vs. Chard raw

White bread vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between white bread and chard raw?

  • White bread is richer in vitamin B1, selenium, vitamin B3, folate, and iron, while chard raw is higher in vitamin K, vitamin A, vitamin C, and magnesium.
  • Chard raw's daily need coverage for vitamin K is 692% higher.
  • Chard raw has 24 times less selenium than white bread. White bread has 22µg of selenium, while chard raw has 0.9µg.
  • Chard raw is lower in sodium.
  • White bread has a higher glycemic index (73) than chard raw (32).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Chard, swiss, raw types in this comparison.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +182.4%
Contains more IronIron +100.6%
Contains more ZincZinc +105.6%
Contains more PhosphorusPhosphorus +113%
Contains more ManganeseManganese +46.4%
Contains more SeleniumSelenium +2344.4%
Contains more MagnesiumMagnesium +252.2%
Contains more PotassiumPotassium +200.8%
Contains more CopperCopper +77.2%
Contains less SodiumSodium -56.5%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +1232.5%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +1095%
Contains more Vitamin B5Vitamin B5 +211.6%
Contains more FolateFolate +692.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +759.1%
Contains more Vitamin B6Vitamin B6 +13.8%
Contains more Vitamin KVitamin K +414900%
Contains more CholineCholine +23.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Chard raw DV% diff.
Vitamin K 0.2µg 830µg 692%
Vitamin B1 0.533mg 0.04mg 41%
Selenium 22µg 0.9µg 38%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Vitamin B3 4.78mg 0.4mg 27%
Folate 111µg 14µg 24%
Iron 3.61mg 1.8mg 23%
Starch 37.17g 15%
Carbs 49.42g 3.74g 15%
Magnesium 23mg 81mg 14%
Protein 8.85g 1.8g 14%
Vitamin B2 0.243mg 0.09mg 12%
Sodium 490mg 213mg 12%
Calories 266kcal 19kcal 12%
Vitamin E 0.22mg 1.89mg 11%
Polyunsaturated fat 1.602g 0.07g 10%
Copper 0.101mg 0.179mg 9%
Calcium 144mg 51mg 9%
Phosphorus 98mg 46mg 7%
Manganese 0.536mg 0.366mg 7%
Potassium 126mg 379mg 7%
Vitamin B5 0.536mg 0.172mg 7%
Fats 3.33g 0.2g 5%
Fiber 2.7g 1.6g 4%
Fructose 2.43g 3%
Zinc 0.74mg 0.36mg 3%
Saturated fat 0.698g 0.03g 3%
Monounsaturated fat 0.599g 0.04g 1%
Vitamin B6 0.087mg 0.099mg 1%
Choline 14.6mg 18mg 1%
Net carbs 46.72g 2.14g N/A
Sugar 5.67g 1.1g N/A
Trans fat 0.027g 0g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +391.7%
Contains more FatsFats +1565%
Contains more CarbsCarbs +1221.4%
Contains more OtherOther +23.8%
Contains more WaterWater +154.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +1397.5%
Contains more Poly. FatPolyunsaturated fat +2188.6%
Contains less Sat. FatSaturated fat -95.7%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.