Chard raw vs. Broccoli — In-Depth Nutrition Comparison
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What are the differences between Chard raw and Broccoli?
- Chard raw is higher in Vitamin K, Vitamin A RAE, Copper, Magnesium, Iron, and Vitamin E , yet Broccoli is higher in Vitamin C, Folate, and Vitamin B5.
- Chard raw's daily need coverage for Vitamin K is 607% more.
- Chard raw has 10 times more Vitamin A RAE than Broccoli. While Chard raw has 306µg of Vitamin A RAE, Broccoli has only 31µg.
- The amount of Sodium in Broccoli is lower.
We used Chard, swiss, raw and Broccoli, raw types in this article.
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.
| Contains more MagnesiumMagnesium | +285.7% |
| Contains more PotassiumPotassium | +19.9% |
| Contains more IronIron | +146.6% |
| Contains more CopperCopper | +265.3% |
| Contains more ManganeseManganese | +74.3% |
| Contains more ZincZinc | +13.9% |
| Contains more PhosphorusPhosphorus | +43.5% |
| Contains less SodiumSodium | -84.5% |
| Contains more SeleniumSelenium | +177.8% |
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.
| Contains more Vitamin AVitamin A | +881.7% |
| Contains more Vitamin E Vitamin E | +142.3% |
| Contains more Vitamin KVitamin K | +716.9% |
| Contains more Vitamin CVitamin C | +197.3% |
| Contains more Vitamin B1Vitamin B1 | +77.5% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin B3Vitamin B3 | +59.8% |
| Contains more Vitamin B5Vitamin B5 | +233.1% |
| Contains more Vitamin B6Vitamin B6 | +76.8% |
| Contains more FolateFolate | +350% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +83.9% |
| Contains more ProteinProtein | +56.7% |
| Contains more FatsFats | +85% |
| Contains more CarbsCarbs | +77.5% |
~equal in
Water
~89.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -23.1% |
| Contains more Mono. FatMonounsaturated Fat | +263.6% |
| Contains more Poly. FatPolyunsaturated fat | +84.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 34kcal |
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| Protein | 1.8g | 2.82g |
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| Fats | 0.2g | 0.37g |
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| Vitamin C | 30mg | 89.2mg |
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| Net carbs | 2.14g | 4.04g |
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| Carbs | 3.74g | 6.64g |
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| Magnesium | 81mg | 21mg |
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| Calcium | 51mg | 47mg |
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| Potassium | 379mg | 316mg |
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| Iron | 1.8mg | 0.73mg |
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| Sugar | 1.1g | 1.7g |
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| Fiber | 1.6g | 2.6g |
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| Copper | 0.179mg | 0.049mg |
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| Zinc | 0.36mg | 0.41mg |
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| Phosphorus | 46mg | 66mg |
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| Sodium | 213mg | 33mg |
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| Vitamin A | 6116IU | 623IU |
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| Vitamin A RAE | 306µg | 31µg |
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| Vitamin E | 1.89mg | 0.78mg |
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| Manganese | 0.366mg | 0.21mg |
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| Selenium | 0.9µg | 2.5µg |
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| Vitamin B1 | 0.04mg | 0.071mg |
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| Vitamin B2 | 0.09mg | 0.117mg |
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| Vitamin B3 | 0.4mg | 0.639mg |
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| Vitamin B5 | 0.172mg | 0.573mg |
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| Vitamin B6 | 0.099mg | 0.175mg |
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| Vitamin K | 830µg | 101.6µg |
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| Folate | 14µg | 63µg |
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| Choline | 18mg | 18.7mg |
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| Saturated Fat | 0.03g | 0.039g |
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| Monounsaturated Fat | 0.04g | 0.011g |
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| Polyunsaturated fat | 0.07g | 0.038g |
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| Tryptophan | 0.017mg | 0.033mg |
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| Threonine | 0.083mg | 0.088mg |
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| Isoleucine | 0.147mg | 0.079mg |
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| Leucine | 0.13mg | 0.129mg |
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| Lysine | 0.099mg | 0.135mg |
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| Methionine | 0.019mg | 0.038mg |
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| Phenylalanine | 0.11mg | 0.117mg |
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| Valine | 0.11mg | 0.125mg |
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| Histidine | 0.036mg | 0.059mg |
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| Fructose | 0.68g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
206%
61%
Minerals Daily Need Coverage Score
34%
19%
Comparison summary
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Chard raw is lower in Saturated Fat (difference - 0.009g)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 180mg)
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)