Almonds vs. Chard raw — In-Depth Nutrition Comparison
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How are almonds and chard raw different?
- Almonds are richer in vitamin E, copper, vitamin B2, manganese, phosphorus, magnesium, and fiber, while chard raw is higher in vitamin K, vitamin A, and vitamin C.
- Chard raw covers your daily need for vitamin K, 692% more than almonds.
- Almonds contain 14 times more vitamin E than chard raw. Almonds contain 25.63mg of vitamin E, while chard raw contains 1.89mg.
- Chard raw has a higher glycemic index (32) than almonds (0).
Nuts, almonds and Chard, swiss, raw types were used in this article.
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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 MagnesiumMagnesium | +233.3% |
| Contains more CalciumCalcium | +427.5% |
| Contains more PotassiumPotassium | +93.4% |
| Contains more IronIron | +106.1% |
| Contains more CopperCopper | +476% |
| Contains more ZincZinc | +766.7% |
| Contains more PhosphorusPhosphorus | +945.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +495.4% |
| Contains more SeleniumSelenium | +355.6% |
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.
| Contains more Vitamin EVitamin E | +1256.1% |
| Contains more Vitamin B1Vitamin B1 | +412.5% |
| Contains more Vitamin B2Vitamin B2 | +1164.4% |
| Contains more Vitamin B3Vitamin B3 | +804.5% |
| Contains more Vitamin B5Vitamin B5 | +173.8% |
| Contains more Vitamin B6Vitamin B6 | +38.4% |
| Contains more FolateFolate | +214.3% |
| Contains more CholineCholine | +189.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 830µg | 692% |
| Vitamin E | 25.63mg | 1.89mg | 158% |
| Copper | 1.031mg | 0.179mg | 95% |
| Polyunsaturated fat | 12.329g | 0.07g | 82% |
| Vitamin B2 | 1.138mg | 0.09mg | 81% |
| Monounsaturated fat | 31.551g | 0.04g | 79% |
| Manganese | 2.179mg | 0.366mg | 79% |
| Fats | 49.93g | 0.2g | 77% |
| Phosphorus | 481mg | 46mg | 62% |
| Magnesium | 270mg | 81mg | 45% |
| Fiber | 12.5g | 1.6g | 44% |
| Protein | 21.15g | 1.8g | 39% |
| Vitamin A | 0µg | 306µg | 34% |
| Vitamin C | 0mg | 30mg | 33% |
| Calories | 579kcal | 19kcal | 28% |
| Zinc | 3.12mg | 0.36mg | 25% |
| Iron | 3.71mg | 1.8mg | 24% |
| Calcium | 269mg | 51mg | 22% |
| Vitamin B3 | 3.618mg | 0.4mg | 20% |
| Saturated fat | 3.802g | 0.03g | 17% |
| Vitamin B1 | 0.205mg | 0.04mg | 14% |
| Potassium | 733mg | 379mg | 10% |
| Sodium | 1mg | 213mg | 9% |
| Folate | 44µg | 14µg | 8% |
| Choline | 52.1mg | 18mg | 6% |
| Selenium | 4.1µg | 0.9µg | 6% |
| Carbs | 21.55g | 3.74g | 6% |
| Vitamin B5 | 0.471mg | 0.172mg | 6% |
| Vitamin B6 | 0.137mg | 0.099mg | 3% |
| Net carbs | 9.05g | 2.14g | N/A |
| Sugar | 4.35g | 1.1g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.017mg | 0% |
| Threonine | 0.601mg | 0.083mg | 0% |
| Isoleucine | 0.751mg | 0.147mg | 0% |
| Leucine | 1.473mg | 0.13mg | 0% |
| Lysine | 0.568mg | 0.099mg | 0% |
| Methionine | 0.157mg | 0.019mg | 0% |
| Phenylalanine | 1.132mg | 0.11mg | 0% |
| Valine | 0.855mg | 0.11mg | 0% |
| Histidine | 0.539mg | 0.036mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1075% |
| Contains more FatsFats | +24865% |
| Contains more CarbsCarbs | +476.2% |
| Contains more OtherOther | +85% |
| Contains more WaterWater | +2001.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +78777.5% |
| Contains more Poly. FatPolyunsaturated fat | +17512.9% |
| Contains less Sat. FatSaturated fat | -99.2% |