Yogurt vs. Chard raw — In-Depth Nutrition Comparison
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Summary of differences between yogurt and chard raw
- Yogurt has more vitamin B12, selenium, and vitamin B2; however, chard raw is higher in vitamin K, vitamin A, vitamin C, iron, copper, magnesium, and manganese.
- Chard raw covers your daily need for vitamin K, 692% more than yogurt.
- The glycemic index of chard raw is higher.
These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Chard, swiss, raw.
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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.
| Contains more CalciumCalcium | +115.7% |
| Contains more ZincZinc | +44.4% |
| Contains more PhosphorusPhosphorus | +193.5% |
| Contains less SodiumSodium | -83.1% |
| Contains more SeleniumSelenium | +977.8% |
| Contains more MagnesiumMagnesium | +636.4% |
| Contains more PotassiumPotassium | +168.8% |
| Contains more IronIron | +2471.4% |
| Contains more CopperCopper | +952.9% |
| Contains more ManganeseManganese | +3966.7% |
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.
| Contains more Vitamin B2Vitamin B2 | +208.9% |
| Contains more Vitamin B5Vitamin B5 | +92.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +30500% |
| Contains more Vitamin EVitamin E | +18800% |
| Contains more Vitamin B1Vitamin B1 | +73.9% |
| Contains more Vitamin B3Vitamin B3 | +92.3% |
| Contains more Vitamin B6Vitamin B6 | +57.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +19.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +466.1% |
| Contains more FatsFats | +95% |
| Contains more OtherOther | +122.2% |
~equal in
Carbs
~3.74g
~equal in
Water
~92.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +32.5% |
| Contains less Sat. FatSaturated fat | -74.4% |
| Contains more Poly. FatPolyunsaturated fat | +483.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0µg | 830µg | 692% |
| Vitamin A | 1µg | 306µg | 34% |
| Vitamin C | 0mg | 30mg | 33% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Iron | 0.07mg | 1.8mg | 22% |
| Copper | 0.017mg | 0.179mg | 18% |
| Protein | 10.19g | 1.8g | 17% |
| Magnesium | 11mg | 81mg | 17% |
| Selenium | 9.7µg | 0.9µg | 16% |
| Manganese | 0.009mg | 0.366mg | 16% |
| Vitamin B2 | 0.278mg | 0.09mg | 14% |
| Vitamin E | 0.01mg | 1.89mg | 13% |
| Phosphorus | 135mg | 46mg | 13% |
| Sodium | 36mg | 213mg | 8% |
| Potassium | 141mg | 379mg | 7% |
| Fiber | 0g | 1.6g | 6% |
| Calcium | 110mg | 51mg | 6% |
| Vitamin B5 | 0.331mg | 0.172mg | 3% |
| Vitamin B6 | 0.063mg | 0.099mg | 3% |
| Folate | 7µg | 14µg | 2% |
| Calories | 59kcal | 19kcal | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin B1 | 0.023mg | 0.04mg | 1% |
| Zinc | 0.52mg | 0.36mg | 1% |
| Vitamin B3 | 0.208mg | 0.4mg | 1% |
| Choline | 15.1mg | 18mg | 1% |
| Fats | 0.39g | 0.2g | 0% |
| Carbs | 3.6g | 3.74g | 0% |
| Net carbs | 3.6g | 2.14g | N/A |
| Sugar | 3.24g | 1.1g | N/A |
| Trans fat | 0.006g | 0g | N/A |
| Saturated fat | 0.117g | 0.03g | 0% |
| Monounsaturated fat | 0.053g | 0.04g | 0% |
| Polyunsaturated fat | 0.012g | 0.07g | 0% |
| 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 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
185%
Minerals Daily Need Coverage Score
19%
34%
Comparison summary
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 177mg)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Chard raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 2.14g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.087g)
Which food is cheaper?
Chard raw is cheaper (difference - $2.2)
Which food is richer in vitamins?
Chard raw is relatively richer in vitamins
Which food is richer in minerals?
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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.