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Chard raw vs. Caper — In-Depth Nutrition Comparison

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Differences between chard raw and caper

  • Chard raw has more vitamin K, vitamin A, vitamin C, manganese, magnesium, potassium, and vitamin E, while caper has more copper and fiber.
  • Chard raw's daily need coverage for vitamin K is 671% higher.
  • Caper contains 44 times less vitamin A than chard raw. Chard raw contains 6116IU of vitamin A, while caper contains 138IU.
  • The amount of sodium in chard raw is lower.

The food types used in this comparison are Chard, swiss, raw and Capers, canned.

Infographic

Chard raw vs Caper 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%
Caper
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +27.5%
Contains more PotassiumPotassium +847.5%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +360%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +369.2%
Contains more CopperCopper +108.9%
Contains more SeleniumSelenium +33.3%
~equal in Iron ~1.67mg

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%
Caper
3
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Contains more Vitamin CVitamin C +597.7%
Contains more Vitamin AVitamin A +4271.4%
Contains more Vitamin EVitamin E +114.8%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B5Vitamin B5 +537%
Contains more Vitamin B6Vitamin B6 +330.4%
Contains more Vitamin KVitamin K +3274%
Contains more CholineCholine +176.9%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +63%
Contains more FolateFolate +64.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Caper
4
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more ProteinProtein +31.1%
Contains more FatsFats +330%
Contains more CarbsCarbs +30.7%
Contains more OtherOther +402.5%
~equal in Water ~83.85g

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
Caper
2
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Contains less Sat. FatSaturated fat -87.1%
Contains more Mono. FatMonounsaturated fat +57.5%
Contains more Poly. FatPolyunsaturated fat +334.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Caper
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Caper DV% diff.
Vitamin K 830µg 24.6µg 671%
Sodium 213mg 2348mg 93%
Vitamin A 306µg 7µg 33%
Vitamin C 30mg 4.3mg 29%
Copper 0.179mg 0.374mg 22%
Manganese 0.366mg 0.078mg 13%
Magnesium 81mg 33mg 11%
Potassium 379mg 40mg 10%
Vitamin E 1.89mg 0.88mg 7%
Fiber 1.6g 3.2g 6%
Vitamin B6 0.099mg 0.023mg 6%
Phosphorus 46mg 10mg 5%
Vitamin B2 0.09mg 0.139mg 4%
Vitamin B5 0.172mg 0.027mg 3%
Choline 18mg 6.5mg 2%
Iron 1.8mg 1.67mg 2%
Folate 14µg 23µg 2%
Polyunsaturated fat 0.07g 0.304g 2%
Vitamin B3 0.4mg 0.652mg 2%
Vitamin B1 0.04mg 0.018mg 2%
Calcium 51mg 40mg 1%
Saturated fat 0.03g 0.233g 1%
Fats 0.2g 0.86g 1%
Selenium 0.9µg 1.2µg 1%
Protein 1.8g 2.36g 1%
Calories 19kcal 23kcal 0%
Carbs 3.74g 4.89g 0%
Net carbs 2.14g 1.69g N/A
Sugar 1.1g 0.41g N/A
Zinc 0.36mg 0.32mg 0%
Monounsaturated fat 0.04g 0.063g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%
Omega-3 - DPA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Caper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
185%
Chard raw
13%
Caper
Minerals Daily Need Coverage Score
34%
Chard raw
56%
Caper

Comparison summary

Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 2135mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.203g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 0.69g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 32)
Which food is cheaper?
Caper
Caper is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.