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  6. Chard raw vs. Black gram

Chard raw vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between chard raw and black gram

  • Chard raw has more vitamin A and vitamin C; however, black gram is richer in copper, iron, fiber, folate, manganese, phosphorus, magnesium, and zinc.
  • Chard raw covers your daily vitamin A needs 122% more than black gram.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Chard, swiss, raw and Mungo beans, mature seeds, raw.

Infographic

Chard raw vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +229.6%
Contains more CalciumCalcium +170.6%
Contains more PotassiumPotassium +159.4%
Contains more IronIron +320.6%
Contains more CopperCopper +448%
Contains more ZincZinc +830.6%
Contains more PhosphorusPhosphorus +723.9%
Contains less SodiumSodium -82.2%
Contains more ManganeseManganese +317.2%
Contains more SeleniumSelenium +811.1%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +582.5%
Contains more Vitamin B2Vitamin B2 +182.2%
Contains more Vitamin B3Vitamin B3 +261.8%
Contains more Vitamin B5Vitamin B5 +426.7%
Contains more Vitamin B6Vitamin B6 +183.8%
Contains more FolateFolate +1442.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Black gram DV% diff.
Vitamin K 830µg 692%
Copper 0.179mg 0.981mg 89%
Iron 1.8mg 7.57mg 72%
Fiber 1.6g 18.3g 67%
Folate 14µg 216µg 51%
Manganese 0.366mg 1.527mg 50%
Phosphorus 46mg 379mg 48%
Protein 1.8g 25.21g 47%
Magnesium 81mg 267mg 44%
Vitamin A 306µg 1µg 34%
Vitamin C 30mg 0mg 33%
Zinc 0.36mg 3.35mg 27%
Vitamin B1 0.04mg 0.273mg 19%
Carbs 3.74g 58.99g 18%
Potassium 379mg 983mg 18%
Calories 19kcal 341kcal 16%
Vitamin B5 0.172mg 0.906mg 15%
Vitamin B6 0.099mg 0.281mg 14%
Selenium 0.9µg 8.2µg 13%
Vitamin B2 0.09mg 0.254mg 13%
Vitamin E 1.89mg 13%
Calcium 51mg 138mg 9%
Sodium 213mg 38mg 8%
Polyunsaturated fat 0.07g 1.071g 7%
Vitamin B3 0.4mg 1.447mg 7%
Choline 18mg 3%
Fats 0.2g 1.64g 2%
Net carbs 2.14g 40.69g N/A
Sugar 1.1g N/A
Saturated fat 0.03g 0.114g 0%
Monounsaturated fat 0.04g 0.085g 0%
Tryptophan 0.017mg 0.263mg 0%
Threonine 0.083mg 0.875mg 0%
Isoleucine 0.147mg 1.287mg 0%
Leucine 0.13mg 2.089mg 0%
Lysine 0.099mg 1.674mg 0%
Methionine 0.019mg 0.367mg 0%
Phenylalanine 0.11mg 1.473mg 0%
Valine 0.11mg 1.416mg 0%
Histidine 0.036mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +758%
Contains more ProteinProtein +1300.6%
Contains more FatsFats +720%
Contains more CarbsCarbs +1477.3%
Contains more OtherOther +110%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -73.7%
Contains more Mono. FatMonounsaturated fat +112.5%
Contains more Poly. FatPolyunsaturated fat +1430%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.