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Chard vs. Cayenne pepper — In-Depth Nutrition Comparison

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How are Chard and Cayenne pepper different?

  • Chard is higher in Vitamin K, however, Cayenne pepper is richer in Vitamin A RAE, Vitamin E , Vitamin B6, Fiber, Manganese, Iron, Vitamin C, Vitamin B2, and Vitamin B3.
  • Daily need coverage for Vitamin K from Chard is 206% higher.

Chard, swiss, cooked, boiled, drained, without salt and Spices, pepper, red or cayenne are the varieties used in this article.

Infographic

Chard vs Cayenne 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.
Contains more Calcium +155.2%
Contains more Iron +245.1%
Contains more Magnesium +76.7%
Contains more Phosphorus +787.9%
Contains more Potassium +266.8%
Contains less Sodium -83.2%
Contains more Zinc +651.5%
Contains more Copper +128.8%
Contains more Manganese +498.8%
Contains more Selenium +877.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Contains more Calcium +155.2%
Contains more Iron +245.1%
Contains more Magnesium +76.7%
Contains more Phosphorus +787.9%
Contains more Potassium +266.8%
Contains less Sodium -83.2%
Contains more Zinc +651.5%
Contains more Copper +128.8%
Contains more Manganese +498.8%
Contains more Selenium +877.8%

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
2
:
Contains more Vitamin K +307.6%
Contains more Vitamin A +579.5%
Contains more Vitamin E +1478.3%
Contains more Vitamin C +324.4%
Contains more Vitamin B1 +864.7%
Contains more Vitamin B2 +968.6%
Contains more Vitamin B3 +2316.9%
Contains more Vitamin B6 +2782.4%
Contains more Folate +1077.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2497% 597% 0% 255% 82% 213% 164% 0% 566% 80% 0% 201%
Contains more Vitamin K +307.6%
Contains more Vitamin A +579.5%
Contains more Vitamin E +1478.3%
Contains more Vitamin C +324.4%
Contains more Vitamin B1 +864.7%
Contains more Vitamin B2 +968.6%
Contains more Vitamin B3 +2316.9%
Contains more Vitamin B6 +2782.4%
Contains more Folate +1077.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1050.9%
Contains more Protein +538.8%
Contains more Fats +21487.5%
Contains more Carbs +1271.2%
Contains more Other +379.4%
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more Water +1050.9%
Contains more Protein +538.8%
Contains more Fats +21487.5%
Contains more Carbs +1271.2%
Contains more Other +379.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +17087.5%
Contains more Polyunsaturated fat +29792.9%
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +17087.5%
Contains more Polyunsaturated fat +29792.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Cayenne pepper Opinion
Net carbs 2.03g 29.43g Cayenne pepper
Protein 1.88g 12.01g Cayenne pepper
Fats 0.08g 17.27g Cayenne pepper
Carbs 4.13g 56.63g Cayenne pepper
Calories 20kcal 318kcal Cayenne pepper
Sugar 1.1g 10.34g Chard
Fiber 2.1g 27.2g Cayenne pepper
Calcium 58mg 148mg Cayenne pepper
Iron 2.26mg 7.8mg Cayenne pepper
Magnesium 86mg 152mg Cayenne pepper
Phosphorus 33mg 293mg Cayenne pepper
Potassium 549mg 2014mg Cayenne pepper
Sodium 179mg 30mg Cayenne pepper
Zinc 0.33mg 2.48mg Cayenne pepper
Copper 0.163mg 0.373mg Cayenne pepper
Manganese 0.334mg 2mg Cayenne pepper
Selenium 0.9µg 8.8µg Cayenne pepper
Vitamin A 6124IU 41610IU Cayenne pepper
Vitamin A RAE 306µg 2081µg Cayenne pepper
Vitamin E 1.89mg 29.83mg Cayenne pepper
Vitamin C 18mg 76.4mg Cayenne pepper
Vitamin B1 0.034mg 0.328mg Cayenne pepper
Vitamin B2 0.086mg 0.919mg Cayenne pepper
Vitamin B3 0.36mg 8.701mg Cayenne pepper
Vitamin B5 0.163mg Chard
Vitamin B6 0.085mg 2.45mg Cayenne pepper
Folate 9µg 106µg Cayenne pepper
Vitamin K 327.3µg 80.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.012g 3.26g Chard
Monounsaturated Fat 0.016g 2.75g Cayenne pepper
Polyunsaturated fat 0.028g 8.37g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Cayenne 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
388%
Cayenne pepper
Minerals Daily Need Coverage Score
36%
Chard
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 9.24g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 3.248g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $2.5)
Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 149mg)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
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)

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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.