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Vegetable vs. Chard raw — In-Depth Nutrition Comparison

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Differences between Vegetable and Chard raw

  • Vegetable has more Fiber, while Chard raw has more Vitamin K, Vitamin C, Magnesium, Iron, Copper, Vitamin A RAE, Vitamin E , and Potassium.
  • Chard raw's daily need coverage for Vitamin K is 672% higher.
  • Chard raw contains 3 times less Fiber than Vegetable. Vegetable contains 4.4g of Fiber, while Chard raw contains 1.6g.
  • The amount of Sodium in Vegetable is lower.

The food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Chard, swiss, raw.

Infographic

Vegetable vs Chard raw 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 Phosphorus +10.9%
Contains less Sodium -83.6%
Contains more Zinc +36.1%
Contains more Calcium +104%
Contains more Iron +119.5%
Contains more Magnesium +268.2%
Contains more Potassium +124.3%
Contains more Copper +115.7%
Contains more Selenium +200%
Equal in Phosphorus - 46
Equal in Manganese - 0.366
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Phosphorus +10.9%
Contains less Sodium -83.6%
Contains more Zinc +36.1%
Contains more Calcium +104%
Contains more Iron +119.5%
Contains more Magnesium +268.2%
Contains more Potassium +124.3%
Contains more Copper +115.7%
Contains more Selenium +200%
Equal in Phosphorus - 46
Equal in Manganese - 0.366

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.
:
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +112.8%
Contains more Folate +35.7%
Contains more Vitamin A +43%
Contains more Vitamin E +397.4%
Contains more Vitamin C +837.5%
Contains more Vitamin B5 +13.9%
Contains more Vitamin B6 +33.8%
Contains more Vitamin K +3431.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +112.8%
Contains more Folate +35.7%
Contains more Vitamin A +43%
Contains more Vitamin E +397.4%
Contains more Vitamin C +837.5%
Contains more Vitamin B5 +13.9%
Contains more Vitamin B6 +33.8%
Contains more Vitamin K +3431.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +58.9%
Contains more Carbs +250%
Contains more Fats +33.3%
Contains more Water +11.3%
Contains more Other +138.8%
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +58.9%
Contains more Carbs +250%
Contains more Fats +33.3%
Contains more Water +11.3%
Contains more Other +138.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +300%
Equal in Saturated Fat - 0.03
Equal in Polyunsaturated fat - 0.07
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +300%
Equal in Saturated Fat - 0.03
Equal in Polyunsaturated fat - 0.07

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Chard raw Opinion
Net carbs 8.69g 2.14g Vegetable
Protein 2.86g 1.8g Vegetable
Fats 0.15g 0.2g Chard raw
Carbs 13.09g 3.74g Vegetable
Calories 65kcal 19kcal Vegetable
Sugar 3.12g 1.1g Chard raw
Fiber 4.4g 1.6g Vegetable
Calcium 25mg 51mg Chard raw
Iron 0.82mg 1.8mg Chard raw
Magnesium 22mg 81mg Chard raw
Phosphorus 51mg 46mg Vegetable
Potassium 169mg 379mg Chard raw
Sodium 35mg 213mg Vegetable
Zinc 0.49mg 0.36mg Vegetable
Copper 0.083mg 0.179mg Chard raw
Manganese 0.379mg 0.366mg Vegetable
Selenium 0.3µg 0.9µg Chard raw
Vitamin A 4277IU 6116IU Chard raw
Vitamin A RAE 214µg 306µg Chard raw
Vitamin E 0.38mg 1.89mg Chard raw
Vitamin C 3.2mg 30mg Chard raw
Vitamin B1 0.071mg 0.04mg Vegetable
Vitamin B2 0.12mg 0.09mg Vegetable
Vitamin B3 0.851mg 0.4mg Vegetable
Vitamin B5 0.151mg 0.172mg Chard raw
Vitamin B6 0.074mg 0.099mg Chard raw
Folate 19µg 14µg Vegetable
Vitamin K 23.5µg 830µg Chard raw
Tryptophan 0.029mg 0.017mg Vegetable
Threonine 0.115mg 0.083mg Vegetable
Isoleucine 0.139mg 0.147mg Chard raw
Leucine 0.19mg 0.13mg Vegetable
Lysine 0.17mg 0.099mg Vegetable
Methionine 0.034mg 0.019mg Vegetable
Phenylalanine 0.12mg 0.11mg Vegetable
Valine 0.149mg 0.11mg Vegetable
Histidine 0.073mg 0.036mg Vegetable
Saturated Fat 0.031g 0.03g Chard raw
Monounsaturated Fat 0.01g 0.04g Chard raw
Polyunsaturated fat 0.072g 0.07g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Chard raw
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
36%
Vegetable
222%
Chard raw
Minerals Daily Need Coverage Score
19%
Vegetable
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 178mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 34)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.