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  6. Blueberry vs. Chard raw

Blueberry vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between blueberries and chard raw?

  • Chard raw is richer than blueberries in vitamin K, vitamin A, vitamin C, iron, magnesium, copper, potassium, and vitamin E.
  • Chard raw's daily need coverage for vitamin K is 676% more.
  • The amount of sodium in blueberries is lower.
  • The glycemic index of chard raw is lower.

We used Blueberries, raw and Chard, swiss, raw types in this article.

Infographic

Blueberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +392.2%
Contains more IronIron +542.9%
Contains more CopperCopper +214%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +283.3%
Contains more SeleniumSelenium +800%
~equal in Manganese ~0.366mg

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +209.3%
Contains more Vitamin AVitamin A +10100%
Contains more Vitamin EVitamin E +231.6%
Contains more Vitamin B2Vitamin B2 +119.5%
Contains more Vitamin B5Vitamin B5 +38.7%
Contains more Vitamin B6Vitamin B6 +90.4%
Contains more Vitamin KVitamin K +4200.5%
Contains more FolateFolate +133.3%
Contains more CholineCholine +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blueberry Chard raw DV% diff.
Vitamin K 19.3µg 830µg 676%
Vitamin A 3µg 306µg 34%
Vitamin C 9.7mg 30mg 23%
Iron 0.28mg 1.8mg 19%
Magnesium 6mg 81mg 18%
Copper 0.057mg 0.179mg 14%
Sodium 1mg 213mg 9%
Vitamin E 0.57mg 1.89mg 9%
Potassium 77mg 379mg 9%
Fructose 4.97g 6%
Calcium 6mg 51mg 5%
Phosphorus 12mg 46mg 5%
Carbs 14.49g 3.74g 4%
Vitamin B6 0.052mg 0.099mg 4%
Vitamin B2 0.041mg 0.09mg 4%
Fiber 2.4g 1.6g 3%
Protein 0.74g 1.8g 2%
Folate 6µg 14µg 2%
Choline 6mg 18mg 2%
Calories 57kcal 19kcal 2%
Zinc 0.16mg 0.36mg 2%
Selenium 0.1µg 0.9µg 1%
Manganese 0.336mg 0.366mg 1%
Polyunsaturated fat 0.146g 0.07g 1%
Vitamin B5 0.124mg 0.172mg 1%
Fats 0.33g 0.2g 0%
Net carbs 12.09g 2.14g N/A
Sugar 9.96g 1.1g N/A
Starch 0.03g 0%
Vitamin B1 0.037mg 0.04mg 0%
Vitamin B3 0.418mg 0.4mg 0%
Saturated fat 0.028g 0.03g 0%
Monounsaturated fat 0.047g 0.04g 0%
Tryptophan 0.003mg 0.017mg 0%
Threonine 0.02mg 0.083mg 0%
Isoleucine 0.023mg 0.147mg 0%
Leucine 0.044mg 0.13mg 0%
Lysine 0.013mg 0.099mg 0%
Methionine 0.012mg 0.019mg 0%
Phenylalanine 0.026mg 0.11mg 0%
Valine 0.031mg 0.11mg 0%
Histidine 0.011mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 FatsFats +65%
Contains more CarbsCarbs +287.4%
Contains more ProteinProtein +143.2%
Contains more OtherOther +595.7%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +17.5%
Contains more Poly. FatPolyunsaturated fat +108.6%
~equal in Saturated fat ~0.03g

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.