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  6. Chard raw vs. Breadfruit

Chard raw vs. Breadfruit — In-Depth Nutrition Comparison

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What are the main differences between chard raw and breadfruit?

  • Chard raw is richer in vitamin K, vitamin A, iron, magnesium, manganese, vitamin E, and copper, while breadfruit is higher in fiber and vitamin B1.
  • Chard raw's daily need coverage for vitamin K is 691% higher.
  • Breadfruit is lower in sodium.
  • Breadfruit has a higher glycemic index (62) than chard raw (32).

We used Chard, swiss, raw and Breadfruit, raw types in this comparison.

Infographic

Chard raw vs Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +200%
Contains more IronIron +233.3%
Contains more CopperCopper +113.1%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +53.3%
Contains more ManganeseManganese +510%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +29.3%
Contains less SodiumSodium -99.1%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1790%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin KVitamin K +165900%
Contains more CholineCholine +83.7%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B5Vitamin B5 +165.7%
~equal in Vitamin C ~29mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Chard raw Breadfruit DV% diff.
Vitamin K 830µg 0.5µg 691%
Vitamin A 306µg 0µg 34%
Iron 1.8mg 0.54mg 16%
Magnesium 81mg 25mg 13%
Manganese 0.366mg 0.06mg 13%
Fiber 1.6g 4.9g 13%
Vitamin E 1.89mg 0.1mg 12%
Copper 0.179mg 0.084mg 11%
Sodium 213mg 2mg 9%
Carbs 3.74g 27.12g 8%
Vitamin B1 0.04mg 0.11mg 6%
Vitamin B5 0.172mg 0.457mg 6%
Vitamin B2 0.09mg 0.03mg 5%
Calories 19kcal 103kcal 4%
Vitamin B3 0.4mg 0.9mg 3%
Potassium 379mg 490mg 3%
Calcium 51mg 17mg 3%
Phosphorus 46mg 30mg 2%
Zinc 0.36mg 0.12mg 2%
Vitamin C 30mg 29mg 1%
Choline 18mg 9.8mg 1%
Protein 1.8g 1.07g 1%
Selenium 0.9µg 0.6µg 1%
Fats 0.2g 0.23g 0%
Net carbs 2.14g 22.22g N/A
Sugar 1.1g 11g N/A
Vitamin B6 0.099mg 0.1mg 0%
Folate 14µg 14µg 0%
Saturated fat 0.03g 0.048g 0%
Monounsaturated fat 0.04g 0.034g 0%
Polyunsaturated fat 0.07g 0.066g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0.052mg 0%
Isoleucine 0.147mg 0.064mg 0%
Leucine 0.13mg 0.065mg 0%
Lysine 0.099mg 0.037mg 0%
Methionine 0.019mg 0.01mg 0%
Phenylalanine 0.11mg 0.026mg 0%
Valine 0.11mg 0.047mg 0%
Histidine 0.036mg 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +68.2%
Contains more WaterWater +31.2%
Contains more OtherOther +72%
Contains more FatsFats +15%
Contains more CarbsCarbs +625.1%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains less Sat. FatSaturated fat -37.5%
Contains more Mono. FatMonounsaturated fat +17.6%
~equal in Polyunsaturated fat ~0.066g

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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.