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  6. Chard vs. Mayonnaise

Chard vs. Mayonnaise — In-Depth Nutrition Comparison

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Summary of differences between Chard and Mayonnaise

  • Mayonnaise has less Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin C, Copper, Potassium, and Manganese than Chard.
  • Chard covers your daily need of Vitamin K 137% more than Mayonnaise.
  • Chard has less Sodium.

These are the specific foods used in this comparison Chard, swiss, cooked, boiled, drained, without salt and Salad dressing, mayonnaise, regular.

Infographic

Chard 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
Chard
9
:
1
Mayonnaise
Mayonnaise
Contains more Calcium +625%
Contains more Iron +976.2%
Contains more Magnesium +8500%
Contains more Phosphorus +57.1%
Contains more Potassium +2645%
Contains less Sodium -71.8%
Contains more Zinc +120%
Contains more Copper +757.9%
Contains more Manganese +4671.4%
Contains more Selenium +155.6%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 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 +625%
Contains more Iron +976.2%
Contains more Magnesium +8500%
Contains more Phosphorus +57.1%
Contains more Potassium +2645%
Contains less Sodium -71.8%
Contains more Zinc +120%
Contains more Copper +757.9%
Contains more Manganese +4671.4%
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
Chard
8
:
4
Mayonnaise
Mayonnaise
Contains more Vitamin A +9321.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +352.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +962.5%
Contains more Folate +80%
Contains more Vitamin K +100.8%
Contains more Vitamin E +73.5%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.172
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%
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 +9321.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +352.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +962.5%
Contains more Folate +80%
Contains more Vitamin K +100.8%
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
Chard
3
:
2
Mayonnaise
Mayonnaise
Contains more Protein +95.8%
Contains more Carbs +624.6%
Contains more Water +327.9%
Contains more Fats +93462.5%
Contains more Other +56.3%
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +95.8%
Contains more Carbs +624.6%
Contains more Water +327.9%
Contains more Fats +93462.5%
Contains more Other +56.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Mayonnaise
Mayonnaise
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +105168.8%
Contains more Polyunsaturated fat +159507.1%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Mayonnaise
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +105168.8%
Contains more Polyunsaturated fat +159507.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard 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 Mayonnaise Opinion
Net carbs 2.03g 0.57g Chard
Protein 1.88g 0.96g Chard
Fats 0.08g 74.85g Mayonnaise
Carbs 4.13g 0.57g Chard
Calories 20kcal 680kcal Mayonnaise
Fructose 0.05g Mayonnaise
Sugar 1.1g 0.57g Mayonnaise
Fiber 2.1g 0g Chard
Calcium 58mg 8mg Chard
Iron 2.26mg 0.21mg Chard
Magnesium 86mg 1mg Chard
Phosphorus 33mg 21mg Chard
Potassium 549mg 20mg Chard
Sodium 179mg 635mg Chard
Zinc 0.33mg 0.15mg Chard
Copper 0.163mg 0.019mg Chard
Manganese 0.334mg 0.007mg Chard
Selenium 0.9µg 2.3µg Mayonnaise
Vitamin A 6124IU 65IU Chard
Vitamin A RAE 306µg 16µg Chard
Vitamin E 1.89mg 3.28mg Mayonnaise
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin C 18mg 0mg Chard
Vitamin B1 0.034mg 0.01mg Chard
Vitamin B2 0.086mg 0.019mg Chard
Vitamin B3 0.36mg 0mg Chard
Vitamin B5 0.163mg 0.172mg Mayonnaise
Vitamin B6 0.085mg 0.008mg Chard
Folate 9µg 5µg Chard
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 327.3µg 163µg Chard
Tryptophan 0.018mg 0.017mg Chard
Threonine 0.086mg 0.055mg Chard
Isoleucine 0.154mg 0.065mg Chard
Leucine 0.135mg 0.095mg Chard
Lysine 0.103mg 0.072mg Chard
Methionine 0.02mg 0.035mg Mayonnaise
Phenylalanine 0.114mg 0.057mg Chard
Valine 0.114mg 0.074mg Chard
Histidine 0.038mg 0.026mg Chard
Cholesterol 0mg 42mg Chard
Trans Fat 0g 0.187g Chard
Saturated Fat 0.012g 11.703g Chard
Omega-3 - DHA 0g 0.005g Mayonnaise
Monounsaturated Fat 0.016g 16.843g Mayonnaise
Polyunsaturated fat 0.028g 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 Mayonnaise
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
43%
Mayonnaise
Minerals Daily Need Coverage Score
36%
Chard
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
Chard contains less Sodium (difference - 456mg)
Which food is lower in Cholesterol?
Chard
Chard is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 11.691g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.6)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.