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  6. Chard vs. Black pepper

Chard vs. Black pepper — In-Depth Nutrition Comparison

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How are Chard and Black pepper different?

  • Chard is richer in Vitamin K, and Vitamin A RAE, while Black pepper is higher in Manganese, Copper, Iron, Fiber, Calcium, Vitamin B5, Potassium, and Magnesium.
  • Black pepper covers your daily need of Manganese 540% more than Chard.
  • Chard contains 11 times more Vitamin A RAE than Black pepper. Chard contains 306µg of Vitamin A RAE, while Black pepper contains 27µg.

Chard, swiss, cooked, boiled, drained, without salt and Spices, pepper, black types were used in this article.

Infographic

Chard vs Black pepper 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
Chard
0
:
10
Black pepper
Black pepper
Contains more Calcium +663.8%
Contains more Iron +329.6%
Contains more Magnesium +98.8%
Contains more Phosphorus +378.8%
Contains more Potassium +142.1%
Contains less Sodium -88.8%
Contains more Zinc +260.6%
Contains more Copper +716%
Contains more Manganese +3718.3%
Contains more Selenium +444.4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Black pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Contains more Calcium +663.8%
Contains more Iron +329.6%
Contains more Magnesium +98.8%
Contains more Phosphorus +378.8%
Contains more Potassium +142.1%
Contains less Sodium -88.8%
Contains more Zinc +260.6%
Contains more Copper +716%
Contains more Manganese +3718.3%
Contains more Selenium +444.4%

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
Chard
4
:
6
Black pepper
Black pepper
Contains more Vitamin A +1019.6%
Contains more Vitamin E +81.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +99.9%
Contains more Vitamin B1 +217.6%
Contains more Vitamin B2 +109.3%
Contains more Vitamin B3 +217.5%
Contains more Vitamin B5 +758.3%
Contains more Vitamin B6 +242.4%
Contains more Folate +88.9%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Black pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Contains more Vitamin A +1019.6%
Contains more Vitamin E +81.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +99.9%
Contains more Vitamin B1 +217.6%
Contains more Vitamin B2 +109.3%
Contains more Vitamin B3 +217.5%
Contains more Vitamin B5 +758.3%
Contains more Vitamin B6 +242.4%
Contains more Folate +88.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
:
4
Black pepper
Black pepper
Contains more Water +643.6%
Contains more Protein +452.7%
Contains more Fats +3975%
Contains more Carbs +1448.4%
Contains more Other +688.9%
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Black pepper
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more Water +643.6%
Contains more Protein +452.7%
Contains more Fats +3975%
Contains more Carbs +1448.4%
Contains more Other +688.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Black pepper
Black pepper
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +4518.8%
Contains more Polyunsaturated fat +3464.3%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Black pepper
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +4518.8%
Contains more Polyunsaturated fat +3464.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Black pepper Opinion
Net carbs 2.03g 38.65g Black pepper
Protein 1.88g 10.39g Black pepper
Fats 0.08g 3.26g Black pepper
Carbs 4.13g 63.95g Black pepper
Calories 20kcal 251kcal Black pepper
Fructose 0.23g Black pepper
Sugar 1.1g 0.64g Black pepper
Fiber 2.1g 25.3g Black pepper
Calcium 58mg 443mg Black pepper
Iron 2.26mg 9.71mg Black pepper
Magnesium 86mg 171mg Black pepper
Phosphorus 33mg 158mg Black pepper
Potassium 549mg 1329mg Black pepper
Sodium 179mg 20mg Black pepper
Zinc 0.33mg 1.19mg Black pepper
Copper 0.163mg 1.33mg Black pepper
Manganese 0.334mg 12.753mg Black pepper
Selenium 0.9µg 4.9µg Black pepper
Vitamin A 6124IU 547IU Chard
Vitamin A RAE 306µg 27µg Chard
Vitamin E 1.89mg 1.04mg Chard
Vitamin C 18mg 0mg Chard
Vitamin B1 0.034mg 0.108mg Black pepper
Vitamin B2 0.086mg 0.18mg Black pepper
Vitamin B3 0.36mg 1.143mg Black pepper
Vitamin B5 0.163mg 1.399mg Black pepper
Vitamin B6 0.085mg 0.291mg Black pepper
Folate 9µg 17µg Black pepper
Vitamin K 327.3µg 163.7µg Chard
Tryptophan 0.018mg 0.058mg Black pepper
Threonine 0.086mg 0.244mg Black pepper
Isoleucine 0.154mg 0.366mg Black pepper
Leucine 0.135mg 1.014mg Black pepper
Lysine 0.103mg 0.244mg Black pepper
Methionine 0.02mg 0.096mg Black pepper
Phenylalanine 0.114mg 0.446mg Black pepper
Valine 0.114mg 0.547mg Black pepper
Histidine 0.038mg 0.159mg Black pepper
Saturated Fat 0.012g 1.392g Chard
Monounsaturated Fat 0.016g 0.739g Black pepper
Polyunsaturated fat 0.028g 0.998g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Black pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
113%
Chard
60%
Black pepper
Minerals Daily Need Coverage Score
36%
Chard
297%
Black pepper

Comparison summary

Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 1.38g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $2.5)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Black pepper
Black pepper contains less Sodium (difference - 159mg)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.