Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Cauliflower

Chard raw vs. Cauliflower — In-Depth Nutrition Comparison

Compare

Important differences between chard raw and cauliflower

  • Chard raw has more vitamin K, vitamin A, iron, magnesium, copper, vitamin E, and manganese; however, cauliflower has more vitamin C, folate, and vitamin B5.
  • Chard raw's daily need coverage for vitamin K is 679% more.

The food varieties used in the comparison are Chard, swiss, raw and Cauliflower, raw.

Infographic

Chard raw vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +131.8%
Contains more PotassiumPotassium +26.8%
Contains more IronIron +328.6%
Contains more CopperCopper +359%
Contains more ZincZinc +33.3%
Contains more ManganeseManganese +136.1%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -85.9%
~equal in Phosphorus ~44mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2262.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +5254.8%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +287.8%
Contains more Vitamin B6Vitamin B6 +85.9%
Contains more FolateFolate +307.1%
Contains more CholineCholine +146.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Cauliflower DV% diff.
Vitamin K 830µg 15.5µg 679%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 48.2mg 20%
Iron 1.8mg 0.42mg 17%
Magnesium 81mg 15mg 16%
Copper 0.179mg 0.039mg 16%
Vitamin E 1.89mg 0.08mg 12%
Folate 14µg 57µg 11%
Vitamin B5 0.172mg 0.667mg 10%
Manganese 0.366mg 0.155mg 9%
Sodium 213mg 30mg 8%
Vitamin B6 0.099mg 0.184mg 7%
Choline 18mg 44.3mg 5%
Calcium 51mg 22mg 3%
Vitamin B2 0.09mg 0.06mg 2%
Fiber 1.6g 2g 2%
Potassium 379mg 299mg 2%
Zinc 0.36mg 0.27mg 1%
Vitamin B3 0.4mg 0.507mg 1%
Fructose 0.97g 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B1 0.04mg 0.05mg 1%
Calories 19kcal 25kcal 0%
Protein 1.8g 1.92g 0%
Fats 0.2g 0.28g 0%
Carbs 3.74g 4.97g 0%
Net carbs 2.14g 2.97g N/A
Sugar 1.1g 1.91g N/A
Phosphorus 46mg 44mg 0%
Saturated fat 0.03g 0.13g 0%
Monounsaturated fat 0.04g 0.034g 0%
Polyunsaturated fat 0.07g 0.031g 0%
Tryptophan 0.017mg 0.02mg 0%
Threonine 0.083mg 0.076mg 0%
Isoleucine 0.147mg 0.071mg 0%
Leucine 0.13mg 0.106mg 0%
Lysine 0.099mg 0.217mg 0%
Methionine 0.019mg 0.02mg 0%
Phenylalanine 0.11mg 0.065mg 0%
Valine 0.11mg 0.125mg 0%
Histidine 0.036mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more OtherOther +110.5%
Contains more FatsFats +40%
Contains more CarbsCarbs +32.9%
~equal in Protein ~1.92g
~equal in Water ~92.07g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +17.6%
Contains more Poly. FatPolyunsaturated fat +125.8%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.