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  6. White chocolate vs. Chard raw

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

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The main differences between white chocolate and chard raw

  • White chocolate is richer in vitamin B12, phosphorus, and calcium, yet chard raw is richer in vitamin K, vitamin A, vitamin C, iron, magnesium, and manganese.
  • Daily need coverage for vitamin K for chard raw is 684% higher.
  • Chard raw contains less saturated fat.

Food types used in this article are Candies, white chocolate and Chard, swiss, raw.

Infographic

White chocolate vs Chard raw infographic
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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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 +290.2%
Contains more ZincZinc +105.6%
Contains more PhosphorusPhosphorus +282.6%
Contains less SodiumSodium -57.7%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +575%
Contains more PotassiumPotassium +32.5%
Contains more IronIron +650%
Contains more CopperCopper +198.3%
Contains more ManganeseManganese +4475%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 +57.5%
Contains more Vitamin B2Vitamin B2 +213.3%
Contains more Vitamin B3Vitamin B3 +86.3%
Contains more Vitamin B5Vitamin B5 +253.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +63.9%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin AVitamin A +3300%
Contains more Vitamin EVitamin E +96.9%
Contains more Vitamin B6Vitamin B6 +76.8%
Contains more Vitamin KVitamin K +9020.9%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient White chocolate Chard raw DV% diff.
Vitamin K 9.1µg 830µg 684%
Saturated fat 19.412g 0.03g 88%
Fats 32.09g 0.2g 49%
Vitamin A 9µg 306µg 33%
Vitamin C 0.5mg 30mg 33%
Calories 539kcal 19kcal 26%
Vitamin B12 0.56µg 0µg 23%
Monounsaturated fat 9.097g 0.04g 23%
Iron 0.24mg 1.8mg 20%
Carbs 59.24g 3.74g 19%
Phosphorus 176mg 46mg 19%
Manganese 0.008mg 0.366mg 16%
Magnesium 12mg 81mg 16%
Calcium 199mg 51mg 15%
Vitamin B2 0.282mg 0.09mg 15%
Copper 0.06mg 0.179mg 13%
Vitamin B5 0.608mg 0.172mg 9%
Protein 5.87g 1.8g 8%
Selenium 4.5µg 0.9µg 7%
Cholesterol 21mg 0mg 7%
Vitamin E 0.96mg 1.89mg 6%
Polyunsaturated fat 1.013g 0.07g 6%
Fiber 0.2g 1.6g 6%
Sodium 90mg 213mg 5%
Vitamin B6 0.056mg 0.099mg 3%
Potassium 286mg 379mg 3%
Zinc 0.74mg 0.36mg 3%
Choline 29.5mg 18mg 2%
Vitamin B1 0.063mg 0.04mg 2%
Folate 7µg 14µg 2%
Vitamin B3 0.745mg 0.4mg 2%
Net carbs 59.04g 2.14g N/A
Sugar 59g 1.1g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 +226.1%
Contains more FatsFats +15945%
Contains more CarbsCarbs +1484%
Contains more WaterWater +7027.7%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 +22642.5%
Contains more Poly. FatPolyunsaturated fat +1347.1%
Contains less Sat. FatSaturated fat -99.8%

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 chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.