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  6. Chard raw vs. Castanea crenata

Chard raw vs. Castanea crenata — In-Depth Nutrition Comparison

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How are chard raw and castanea crenata different?

  • Chard raw is higher in vitamin A and magnesium; however, castanea crenata is richer in manganese, copper, vitamin B1, vitamin B6, folate, vitamin B3, and zinc.
  • Daily need coverage for vitamin A for chard raw is 122% higher.
  • Chard raw contains 15 times more sodium than castanea crenata. While chard raw contains 213mg of sodium, castanea crenata contains only 14mg.

Chard, swiss, raw and Nuts, chestnuts, japanese, raw are the varieties used in this article.

Infographic

Chard raw vs Castanea crenata 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 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 0%
Contains more MagnesiumMagnesium +65.3%
Contains more CalciumCalcium +64.5%
Contains more PotassiumPotassium +15.2%
Contains more IronIron +24.1%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +214%
Contains more ZincZinc +205.6%
Contains more PhosphorusPhosphorus +56.5%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +334.7%

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 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 0%
Contains more Vitamin CVitamin C +14.1%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +760%
Contains more Vitamin B2Vitamin B2 +81.1%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +185.9%
Contains more FolateFolate +235.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Castanea crenata DV% diff.
Vitamin K 830µg 692%
Manganese 0.366mg 1.591mg 53%
Copper 0.179mg 0.562mg 43%
Vitamin A 306µg 2µg 34%
Vitamin B1 0.04mg 0.344mg 25%
Vitamin B6 0.099mg 0.283mg 14%
Vitamin E 1.89mg 13%
Carbs 3.74g 34.91g 10%
Sodium 213mg 14mg 9%
Folate 14µg 47µg 8%
Magnesium 81mg 49mg 8%
Vitamin B3 0.4mg 1.5mg 7%
Calories 19kcal 154kcal 7%
Zinc 0.36mg 1.1mg 7%
Fiber 1.6g 6%
Vitamin B2 0.09mg 0.163mg 6%
Vitamin C 30mg 26.3mg 4%
Iron 1.8mg 1.45mg 4%
Phosphorus 46mg 72mg 4%
Choline 18mg 3%
Selenium 0.9µg 2%
Calcium 51mg 31mg 2%
Monounsaturated fat 0.04g 0.278g 1%
Fats 0.2g 0.53g 1%
Vitamin B5 0.172mg 0.206mg 1%
Protein 1.8g 2.25g 1%
Potassium 379mg 329mg 1%
Net carbs 2.14g 34.91g N/A
Sugar 1.1g N/A
Saturated fat 0.03g 0.078g 0%
Polyunsaturated fat 0.07g 0.138g 0%
Tryptophan 0.017mg 0.032mg 0%
Threonine 0.083mg 0.09mg 0%
Isoleucine 0.147mg 0.111mg 0%
Leucine 0.13mg 0.139mg 0%
Lysine 0.099mg 0.147mg 0%
Methionine 0.019mg 0.054mg 0%
Phenylalanine 0.11mg 0.088mg 0%
Valine 0.11mg 0.134mg 0%
Histidine 0.036mg 0.056mg 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
2% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 g
Other: 0.9 g
Contains more WaterWater +50.9%
Contains more OtherOther +77.8%
Contains more ProteinProtein +25%
Contains more FatsFats +165%
Contains more CarbsCarbs +833.4%

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
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +595%
Contains more Poly. FatPolyunsaturated fat +97.1%

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. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.