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  6. Chard raw vs. Mayonnaise

Chard raw vs. Mayonnaise — In-Depth Nutrition Comparison

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Important differences between Chard raw and Mayonnaise

  • Mayonnaise has less Vitamin K, Vitamin C, Vitamin A RAE, Iron, Magnesium, Copper, and Manganese.
  • Chard raw's daily need coverage for Vitamin K is 556% more.
  • Chard raw is lower in Sodium.

The food varieties used in the comparison are Chard, swiss, raw and Salad dressing, mayonnaise, regular.

Infographic

Chard raw vs Mayonnaise 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.
Chard raw
Chard raw
9
:
1
Mayonnaise
Mayonnaise
Contains more Calcium +537.5%
Contains more Iron +757.1%
Contains more Magnesium +8000%
Contains more Phosphorus +119%
Contains more Potassium +1795%
Contains less Sodium -66.5%
Contains more Zinc +140%
Contains more Copper +842.1%
Contains more Manganese +5128.6%
Contains more Selenium +155.6%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Mayonnaise
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Contains more Calcium +537.5%
Contains more Iron +757.1%
Contains more Magnesium +8000%
Contains more Phosphorus +119%
Contains more Potassium +1795%
Contains less Sodium -66.5%
Contains more Zinc +140%
Contains more Copper +842.1%
Contains more Manganese +5128.6%
Contains more Selenium +155.6%

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.
Chard raw
Chard raw
8
:
3
Mayonnaise
Mayonnaise
Contains more Vitamin A +9309.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +373.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +1137.5%
Contains more Folate +180%
Contains more Vitamin K +409.2%
Contains more Vitamin E +73.5%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.172
Chard raw
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%
Mayonnaise
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 66% 6% 0% 3% 5% 0% 11% 2% 4% 15% 408%
Contains more Vitamin A +9309.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +373.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +1137.5%
Contains more Folate +180%
Contains more Vitamin K +409.2%
Contains more Vitamin E +73.5%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.172

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Mayonnaise
Mayonnaise
Contains more Protein +87.5%
Contains more Carbs +556.1%
Contains more Water +328%
Contains more Fats +37325%
Contains more Other +23.1%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Mayonnaise
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more Protein +87.5%
Contains more Carbs +556.1%
Contains more Water +328%
Contains more Fats +37325%
Contains more Other +23.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Mayonnaise
Mayonnaise
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +42007.5%
Contains more Polyunsaturated fat +63742.9%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Mayonnaise
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +42007.5%
Contains more Polyunsaturated fat +63742.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard raw Mayonnaise Opinion
Net carbs 2.14g 0.57g Chard raw
Protein 1.8g 0.96g Chard raw
Fats 0.2g 74.85g Mayonnaise
Carbs 3.74g 0.57g Chard raw
Calories 19kcal 680kcal Mayonnaise
Fructose 0.05g Mayonnaise
Sugar 1.1g 0.57g Mayonnaise
Fiber 1.6g 0g Chard raw
Calcium 51mg 8mg Chard raw
Iron 1.8mg 0.21mg Chard raw
Magnesium 81mg 1mg Chard raw
Phosphorus 46mg 21mg Chard raw
Potassium 379mg 20mg Chard raw
Sodium 213mg 635mg Chard raw
Zinc 0.36mg 0.15mg Chard raw
Copper 0.179mg 0.019mg Chard raw
Manganese 0.366mg 0.007mg Chard raw
Selenium 0.9µg 2.3µg Mayonnaise
Vitamin A 6116IU 65IU Chard raw
Vitamin A RAE 306µg 16µg Chard raw
Vitamin E 1.89mg 3.28mg Mayonnaise
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0.01mg Chard raw
Vitamin B2 0.09mg 0.019mg Chard raw
Vitamin B3 0.4mg 0mg Chard raw
Vitamin B5 0.172mg 0.172mg
Vitamin B6 0.099mg 0.008mg Chard raw
Folate 14µg 5µg Chard raw
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 830µg 163µg Chard raw
Tryptophan 0.017mg 0.017mg
Threonine 0.083mg 0.055mg Chard raw
Isoleucine 0.147mg 0.065mg Chard raw
Leucine 0.13mg 0.095mg Chard raw
Lysine 0.099mg 0.072mg Chard raw
Methionine 0.019mg 0.035mg Mayonnaise
Phenylalanine 0.11mg 0.057mg Chard raw
Valine 0.11mg 0.074mg Chard raw
Histidine 0.036mg 0.026mg Chard raw
Cholesterol 0mg 42mg Chard raw
Trans Fat 0g 0.187g Chard raw
Saturated Fat 0.03g 11.703g Chard raw
Omega-3 - DHA 0g 0.005g Mayonnaise
Monounsaturated Fat 0.04g 16.843g Mayonnaise
Polyunsaturated fat 0.07g 44.69g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Mayonnaise
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
222%
Chard raw
43%
Mayonnaise
Minerals Daily Need Coverage Score
34%
Chard raw
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 422mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 11.673g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.