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Coriander vs Chard - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 167mg)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.016g)
Which food contains less Sugars?
Coriander
Coriander contains less Sugars (difference - 0.23g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $1.6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coriander Chard
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Coriander Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
153
Coriander
309
Chard
Mineral Summary Score
22
Coriander
27
Chard

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Chard
Contains more Calcium +31.4%
Contains more Potassium +37.5%
Contains more Copper +25.7%
Contains more Zinc +38.9%
Contains less Sodium -78.4%
Contains more Magnesium +211.5%
Equal in Iron - 1.8
Equal in Phosphorus - 46
Contains more Calcium +31.4%
Contains more Potassium +37.5%
Contains more Copper +25.7%
Contains more Zinc +38.9%
Contains less Sodium -78.4%
Contains more Magnesium +211.5%
Equal in Iron - 1.8
Equal in Phosphorus - 46

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Chard
Contains more Vitamin A +10.3%
Contains more Vitamin E +32.3%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +231.4%
Contains more Vitamin B6 +50.5%
Contains more Vitamin C +11.1%
Contains more Vitamin K +167.7%
Equal in Vitamin A - 6116
Contains more Vitamin A +10.3%
Contains more Vitamin E +32.3%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +231.4%
Contains more Vitamin B6 +50.5%
Contains more Vitamin C +11.1%
Contains more Vitamin K +167.7%
Equal in Vitamin A - 6116

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Coriander
11%
Chard
Carbohydrates
4%
Coriander
4%
Chard
Fats
2%
Coriander
1%
Chard

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Coriander Chard Opinion
Calories 23 19 Coriander
Protein 2.13 1.8 Coriander
Fats 0.52 0.2 Coriander
Vitamin C 27 30 Chard
Carbs 3.67 3.74 Chard
Cholesterol 0 0
Vitamin D 0 0
Iron 1.77 1.8 Chard
Calcium 67 51 Coriander
Potassium 521 379 Coriander
Magnesium 26 81 Chard
Sugars 0.87 1.1 Chard
Fiber 2.8 1.6 Coriander
Copper 0.225 0.179 Coriander
Zinc 0.5 0.36 Coriander
Starch
Phosphorus 48 46 Coriander
Sodium 46 213 Coriander
Vitamin A 6748 6116 Coriander
Vitamin E 2.5 1.89 Coriander
Vitamin D 0 0
Vitamin B1 0.067 0.04 Coriander
Vitamin B2 0.162 0.09 Coriander
Vitamin B3 1.114 0.4 Coriander
Vitamin B5 0.57 0.172 Coriander
Vitamin B6 0.149 0.099 Coriander
Vitamin B12 0 0
Vitamin K 310 830 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.014 0.03 Coriander
Monounsaturated Fat 0.275 0.04 Coriander
Polyunsaturated fat 0.04 0.07 Chard
Tryptophan 0.017 Chard
Threonine 0.083 Chard
Isoleucine 0.147 Chard
Leucine 0.13 Chard
Lysine 0.099 Chard
Methionine 0.019 Chard
Phenylalanine 0.11 Chard
Valine 0.11 Chard
Histidine 0.036 Chard
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.