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.
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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 | +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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -87.1% |
| Contains more Mono. FatMonounsaturated fat | +57.5% |
| Contains more Poly. FatPolyunsaturated fat | +334.3% |