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  6. Chard raw vs. Bell pepper

Chard raw vs. Bell pepper — In-Depth Nutrition Comparison

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Significant differences between chard raw and bell peppers

  • Chard raw has more vitamin K, vitamin A, iron, magnesium, copper, manganese, and vitamin E; however, bell peppers are richer in vitamin C and vitamin B6.
  • Chard raw covers your daily vitamin K needs 686% more than bell peppers.
  • Bell peppers have 71 times less sodium than chard raw. Chard raw has 213mg of sodium, while bell peppers have 3mg.

Specific food types used in this comparison are Chard, swiss, raw and Peppers, sweet, green, raw.

Infographic

Chard raw vs Bell pepper 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +710%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +116.6%
Contains more IronIron +429.4%
Contains more CopperCopper +171.2%
Contains more ZincZinc +176.9%
Contains more PhosphorusPhosphorus +130%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.6%

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.
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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +410.8%
Contains more Vitamin B2Vitamin B2 +221.4%
Contains more Vitamin B5Vitamin B5 +73.7%
Contains more Vitamin KVitamin K +11116.2%
Contains more FolateFolate +40%
Contains more CholineCholine +227.3%
Contains more Vitamin CVitamin C +168%
Contains more Vitamin B1Vitamin B1 +42.5%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B6Vitamin B6 +126.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Bell pepper DV% diff.
Vitamin K 830µg 7.4µg 686%
Vitamin C 30mg 80.4mg 56%
Vitamin A 306µg 18µg 32%
Iron 1.8mg 0.34mg 18%
Magnesium 81mg 10mg 17%
Copper 0.179mg 0.066mg 13%
Manganese 0.366mg 0.122mg 11%
Vitamin B6 0.099mg 0.224mg 10%
Vitamin E 1.89mg 0.37mg 10%
Sodium 213mg 3mg 9%
Potassium 379mg 175mg 6%
Vitamin B2 0.09mg 0.028mg 5%
Calcium 51mg 10mg 4%
Phosphorus 46mg 20mg 4%
Selenium 0.9µg 0µg 2%
Protein 1.8g 0.86g 2%
Zinc 0.36mg 0.13mg 2%
Choline 18mg 5.5mg 2%
Vitamin B5 0.172mg 0.099mg 1%
Folate 14µg 10µg 1%
Fructose 1.12g 1%
Vitamin B1 0.04mg 0.057mg 1%
Calories 19kcal 20kcal 0%
Fats 0.2g 0.17g 0%
Carbs 3.74g 4.64g 0%
Net carbs 2.14g 2.94g N/A
Sugar 1.1g 2.4g N/A
Fiber 1.6g 1.7g 0%
Vitamin B3 0.4mg 0.48mg 0%
Saturated fat 0.03g 0.058g 0%
Monounsaturated fat 0.04g 0.008g 0%
Polyunsaturated fat 0.07g 0.062g 0%
Tryptophan 0.017mg 0.012mg 0%
Threonine 0.083mg 0.036mg 0%
Isoleucine 0.147mg 0.024mg 0%
Leucine 0.13mg 0.036mg 0%
Lysine 0.099mg 0.039mg 0%
Methionine 0.019mg 0.007mg 0%
Phenylalanine 0.11mg 0.092mg 0%
Valine 0.11mg 0.036mg 0%
Histidine 0.036mg 0.01mg 0%

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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +109.3%
Contains more FatsFats +17.6%
Contains more OtherOther +263.6%
Contains more CarbsCarbs +24.1%
~equal in Water ~93.89g

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -48.3%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +12.9%

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.