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  6. Chard raw vs. Avocado

Chard raw vs. Avocado — In-Depth Nutrition Comparison

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The main differences between chard raw and avocadoes

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, iron, and magnesium, yet avocadoes are richer in vitamin B5, fiber, folate, and vitamin B6.
  • Daily need coverage for vitamin K for chard raw is 674% higher.
  • Chard raw contains 42 times more vitamin A than avocadoes. Chard raw contains 6116IU of vitamin A, while avocadoes contain 146IU.
  • Chard raw contains less saturated fat.

Food types used in this article are Chard, swiss, raw and Avocados, raw, all commercial varieties.

Infographic

Chard raw vs Avocado 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +325%
Contains more IronIron +227.3%
Contains more ManganeseManganese +157.7%
Contains more SeleniumSelenium +125%
Contains more PotassiumPotassium +28%
Contains more ZincZinc +77.8%
Contains more PhosphorusPhosphorus +13%
Contains less SodiumSodium -96.7%
~equal in Copper ~0.19mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +4271.4%
Contains more Vitamin KVitamin K +3852.4%
Contains more CholineCholine +26.8%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +334.5%
Contains more Vitamin B5Vitamin B5 +707.6%
Contains more Vitamin B6Vitamin B6 +159.6%
Contains more FolateFolate +478.6%
~equal in Vitamin E ~2.07mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Avocado DV% diff.
Vitamin K 830µg 21µg 674%
Vitamin A 306µg 7µg 33%
Vitamin B5 0.172mg 1.389mg 24%
Monounsaturated fat 0.04g 9.799g 24%
Fats 0.2g 14.66g 22%
Vitamin C 30mg 10mg 22%
Fiber 1.6g 6.7g 20%
Folate 14µg 81µg 17%
Iron 1.8mg 0.55mg 16%
Magnesium 81mg 29mg 12%
Vitamin B6 0.099mg 0.257mg 12%
Polyunsaturated fat 0.07g 1.816g 12%
Manganese 0.366mg 0.142mg 10%
Saturated fat 0.03g 2.126g 10%
Sodium 213mg 7mg 9%
Vitamin B3 0.4mg 1.738mg 8%
Calories 19kcal 160kcal 7%
Calcium 51mg 12mg 4%
Vitamin B2 0.09mg 0.13mg 3%
Zinc 0.36mg 0.64mg 3%
Potassium 379mg 485mg 3%
Vitamin B1 0.04mg 0.067mg 2%
Carbs 3.74g 8.53g 2%
Vitamin E 1.89mg 2.07mg 1%
Phosphorus 46mg 52mg 1%
Selenium 0.9µg 0.4µg 1%
Copper 0.179mg 0.19mg 1%
Choline 18mg 14.2mg 1%
Protein 1.8g 2g 0%
Net carbs 2.14g 1.83g N/A
Sugar 1.1g 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.017mg 0.025mg 0%
Threonine 0.083mg 0.073mg 0%
Isoleucine 0.147mg 0.084mg 0%
Leucine 0.13mg 0.143mg 0%
Lysine 0.099mg 0.132mg 0%
Methionine 0.019mg 0.038mg 0%
Phenylalanine 0.11mg 0.097mg 0%
Valine 0.11mg 0.107mg 0%
Histidine 0.036mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more WaterWater +26.5%
Contains more ProteinProtein +11.1%
Contains more FatsFats +7230%
Contains more CarbsCarbs +128.1%
~equal in Other ~1.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +24397.5%
Contains more Poly. FatPolyunsaturated fat +2494.3%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.