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  6. Chard raw vs. Black pepper

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

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What are the differences between chard raw and black pepper?

  • Chard raw is higher in vitamin K, vitamin C, and vitamin A, yet black pepper is higher in manganese, copper, iron, fiber, calcium, potassium, and vitamin B5.
  • Chard raw's daily need coverage for vitamin K is 555% more.

We used Chard, swiss, raw and Spices, pepper, black types in this article.

Infographic

Chard raw vs Black pepper infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +768.6%
Contains more PotassiumPotassium +250.7%
Contains more IronIron +439.4%
Contains more CopperCopper +643%
Contains more ZincZinc +230.6%
Contains more PhosphorusPhosphorus +243.5%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +3384.4%
Contains more SeleniumSelenium +444.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 9% 21% 27% 42% 21% 84% 67% 0% 409% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1033.3%
Contains more Vitamin EVitamin E +81.7%
Contains more Vitamin KVitamin K +407%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +185.8%
Contains more Vitamin B5Vitamin B5 +713.4%
Contains more Vitamin B6Vitamin B6 +193.9%
Contains more FolateFolate +21.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Black pepper DV% diff.
Vitamin K 830µg 163.7µg 555%
Manganese 0.366mg 12.753mg 539%
Copper 0.179mg 1.33mg 128%
Iron 1.8mg 9.71mg 99%
Fiber 1.6g 25.3g 95%
Calcium 51mg 443mg 39%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 27µg 31%
Potassium 379mg 1329mg 28%
Vitamin B5 0.172mg 1.399mg 25%
Magnesium 81mg 171mg 21%
Carbs 3.74g 63.95g 20%
Protein 1.8g 10.39g 17%
Phosphorus 46mg 158mg 16%
Vitamin B6 0.099mg 0.291mg 15%
Calories 19kcal 251kcal 12%
Omega-3 (ALA) 0.152g 10%
Zinc 0.36mg 1.19mg 8%
Sodium 213mg 20mg 8%
Selenium 0.9µg 4.9µg 7%
Vitamin B2 0.09mg 0.18mg 7%
Vitamin E 1.89mg 1.04mg 6%
Vitamin B1 0.04mg 0.108mg 6%
Saturated fat 0.03g 1.392g 6%
Polyunsaturated fat 0.07g 0.998g 6%
Fats 0.2g 3.26g 5%
Vitamin B3 0.4mg 1.143mg 5%
Monounsaturated fat 0.04g 0.739g 2%
Folate 14µg 17µg 1%
Choline 18mg 11.3mg 1%
Protein per 100 calories 9.5g 4.1g N/A
Calories per 10 g protein 106kcal 242kcal N/A
Weight per 100 calories 526g 40g N/A
Unsaturated / Saturated Fat ratio 3.7 1.2 N/A
Net carbs 2.14g 38.65g N/A
Sugar 1.1g 0.64g N/A
Tryptophan 0.017mg 0.058mg 0%
Threonine 0.083mg 0.244mg 0%
Isoleucine 0.147mg 0.366mg 0%
Leucine 0.13mg 1.014mg 0%
Lysine 0.099mg 0.244mg 0%
Methionine 0.019mg 0.096mg 0%
Phenylalanine 0.11mg 0.446mg 0%
Valine 0.11mg 0.547mg 0%
Histidine 0.036mg 0.159mg 0%
Fructose 0.23g 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
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
Contains more WaterWater +643.7%
Contains more ProteinProtein +477.2%
Contains more FatsFats +1530%
Contains more CarbsCarbs +1609.9%

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
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +1747.5%
Contains more Poly. FatPolyunsaturated fat +1325.7%

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 pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.