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  6. Black pepper vs. Chard

Black pepper vs. Chard — In-Depth Nutrition Comparison

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How are black pepper and chard different?

  • Black pepper is richer in manganese, copper, iron, fiber, calcium, vitamin B5, potassium, and magnesium, while chard is higher in vitamin K and vitamin A.
  • Black pepper covers your daily need for manganese, 540% more than chard.
  • Black pepper contains 12 times more fiber than chard. Black pepper contains 25.3g of fiber, while chard contains 2.1g.

Spices, pepper, black and Chard, swiss, cooked, boiled, drained, without salt types were used in this article.

Infographic

Black pepper vs Chard infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Chard
Chard
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more MagnesiumMagnesium +98.8%
Contains more CalciumCalcium +663.8%
Contains more PotassiumPotassium +142.1%
Contains more IronIron +329.6%
Contains more CopperCopper +716%
Contains more ZincZinc +260.6%
Contains more PhosphorusPhosphorus +378.8%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +3718.3%
Contains more SeleniumSelenium +444.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Chard
Chard
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin B1Vitamin B1 +217.6%
Contains more Vitamin B2Vitamin B2 +109.3%
Contains more Vitamin B3Vitamin B3 +217.5%
Contains more Vitamin B5Vitamin B5 +758.3%
Contains more Vitamin B6Vitamin B6 +242.4%
Contains more FolateFolate +88.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1033.3%
Contains more Vitamin EVitamin E +81.7%
Contains more Vitamin KVitamin K +99.9%
Contains more CholineCholine +154%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black pepper Chard DV% diff.
Manganese 12.753mg 0.334mg 540%
Vitamin K 163.7µg 327.3µg 136%
Copper 1.33mg 0.163mg 130%
Iron 9.71mg 2.26mg 93%
Fiber 25.3g 2.1g 93%
Calcium 443mg 58mg 39%
Vitamin A 27µg 306µg 31%
Vitamin B5 1.399mg 0.163mg 25%
Potassium 1329mg 549mg 23%
Vitamin C 0mg 18mg 20%
Carbs 63.95g 4.13g 20%
Magnesium 171mg 86mg 20%
Phosphorus 158mg 33mg 18%
Protein 10.39g 1.88g 17%
Vitamin B6 0.291mg 0.085mg 16%
Calories 251kcal 20kcal 12%
Zinc 1.19mg 0.33mg 8%
Selenium 4.9µg 0.9µg 7%
Vitamin B2 0.18mg 0.086mg 7%
Sodium 20mg 179mg 7%
Vitamin E 1.04mg 1.89mg 6%
Saturated fat 1.392g 0.012g 6%
Vitamin B1 0.108mg 0.034mg 6%
Polyunsaturated fat 0.998g 0.028g 6%
Vitamin B3 1.143mg 0.36mg 5%
Fats 3.26g 0.08g 5%
Choline 11.3mg 28.7mg 3%
Folate 17µg 9µg 2%
Monounsaturated fat 0.739g 0.016g 2%
Net carbs 38.65g 2.03g N/A
Sugar 0.64g 1.1g N/A
Tryptophan 0.058mg 0.018mg 0%
Threonine 0.244mg 0.086mg 0%
Isoleucine 0.366mg 0.154mg 0%
Leucine 1.014mg 0.135mg 0%
Lysine 0.244mg 0.103mg 0%
Methionine 0.096mg 0.02mg 0%
Phenylalanine 0.446mg 0.114mg 0%
Valine 0.547mg 0.114mg 0%
Histidine 0.159mg 0.038mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Chard
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +452.7%
Contains more FatsFats +3975%
Contains more CarbsCarbs +1448.4%
Contains more OtherOther +688.9%
Contains more WaterWater +643.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +4518.8%
Contains more Poly. FatPolyunsaturated fat +3464.3%
Contains less Sat. FatSaturated fat -99.1%

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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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.