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  6. Chard raw vs. Blueberry

Chard raw vs. Blueberry — In-Depth Nutrition Comparison

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What are the differences between chard raw and blueberries?

  • 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.
  • Chard raw has 213 times more sodium than blueberries. While chard raw has 213mg of sodium, blueberries have only 1mg.
  • The glycemic index of chard raw is lower.

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

Infographic

Chard raw vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
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%
Contains less SodiumSodium -99.5%
~equal in Manganese ~0.336mg

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
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 ~0.037mg
~equal in Vitamin B3 ~0.418mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Blueberry DV% diff.
Vitamin K 830µg 19.3µg 676%
Vitamin A 306µg 3µg 34%
Vitamin C 30mg 9.7mg 23%
Iron 1.8mg 0.28mg 19%
Magnesium 81mg 6mg 18%
Copper 0.179mg 0.057mg 14%
Sodium 213mg 1mg 9%
Vitamin E 1.89mg 0.57mg 9%
Potassium 379mg 77mg 9%
Fructose 4.97g 6%
Calcium 51mg 6mg 5%
Phosphorus 46mg 12mg 5%
Carbs 3.74g 14.49g 4%
Vitamin B6 0.099mg 0.052mg 4%
Vitamin B2 0.09mg 0.041mg 4%
Fiber 1.6g 2.4g 3%
Protein 1.8g 0.74g 2%
Folate 14µg 6µg 2%
Choline 18mg 6mg 2%
Calories 19kcal 57kcal 2%
Zinc 0.36mg 0.16mg 2%
Selenium 0.9µg 0.1µg 1%
Manganese 0.366mg 0.336mg 1%
Polyunsaturated fat 0.07g 0.146g 1%
Vitamin B5 0.172mg 0.124mg 1%
Fats 0.2g 0.33g 0%
Net carbs 2.14g 12.09g N/A
Sugar 1.1g 9.96g N/A
Starch 0.03g 0%
Vitamin B1 0.04mg 0.037mg 0%
Vitamin B3 0.4mg 0.418mg 0%
Saturated fat 0.03g 0.028g 0%
Monounsaturated fat 0.04g 0.047g 0%
Tryptophan 0.017mg 0.003mg 0%
Threonine 0.083mg 0.02mg 0%
Isoleucine 0.147mg 0.023mg 0%
Leucine 0.13mg 0.044mg 0%
Lysine 0.099mg 0.013mg 0%
Methionine 0.019mg 0.012mg 0%
Phenylalanine 0.11mg 0.026mg 0%
Valine 0.11mg 0.031mg 0%
Histidine 0.036mg 0.011mg 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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +143.2%
Contains more OtherOther +595.7%
Contains more FatsFats +65%
Contains more CarbsCarbs +287.4%
~equal in Water ~84.21g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +17.5%
Contains more Poly. FatPolyunsaturated fat +108.6%
~equal in Saturated fat ~0.028g

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