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Chard raw vs. Clementine — In-Depth Nutrition Comparison

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Significant differences between chard raw and clementine

  • Chard raw has more vitamin K, iron, magnesium, copper, manganese, vitamin E, and potassium; however, clementine is richer in vitamin C.
  • Chard raw covers your daily vitamin K needs 692% more than clementine.
  • Clementine has 213 times less sodium than chard raw. Chard raw has 213mg of sodium, while clementine has 1mg.
  • Clementine has a higher glycemic index. The glycemic index of clementine is 47, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Chard, swiss, raw and Clementines, raw.

Infographic

Chard raw vs Clementine 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 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +710%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +114.1%
Contains more IronIron +1185.7%
Contains more CopperCopper +316.3%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +119%
Contains more ManganeseManganese +1491.3%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -99.5%

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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +845%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin B6Vitamin B6 +32%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +28.6%
Contains more Vitamin CVitamin C +62.7%
Contains more Vitamin B1Vitamin B1 +115%
Contains more Vitamin B3Vitamin B3 +59%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

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
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +111.8%
Contains more FatsFats +33.3%
Contains more OtherOther +300%
Contains more CarbsCarbs +221.4%
~equal in Water ~86.58g

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 Clementine
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chard raw Clementine DV% diff.
Vitamin K 830µg 0µg 692%
Vitamin A 306µg 34%
Iron 1.8mg 0.14mg 21%
Vitamin C 30mg 48.8mg 21%
Magnesium 81mg 10mg 17%
Manganese 0.366mg 0.023mg 15%
Copper 0.179mg 0.043mg 15%
Vitamin E 1.89mg 0.2mg 11%
Sodium 213mg 1mg 9%
Potassium 379mg 177mg 6%
Vitamin B2 0.09mg 0.03mg 5%
Phosphorus 46mg 21mg 4%
Vitamin B1 0.04mg 0.086mg 4%
Carbs 3.74g 12.02g 3%
Zinc 0.36mg 0.06mg 3%
Folate 14µg 24µg 3%
Vitamin B6 0.099mg 0.075mg 2%
Protein 1.8g 0.85g 2%
Fructose 1.64g 2%
Calcium 51mg 30mg 2%
Selenium 0.9µg 0.1µg 1%
Choline 18mg 14mg 1%
Calories 19kcal 47kcal 1%
Vitamin B3 0.4mg 0.636mg 1%
Fats 0.2g 0.15g 0%
Net carbs 2.14g 10.32g N/A
Sugar 1.1g 9.18g N/A
Fiber 1.6g 1.7g 0%
Vitamin B5 0.172mg 0.151mg 0%
Saturated fat 0.03g 0%
Monounsaturated fat 0.04g 0%
Polyunsaturated fat 0.07g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Clementine
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
20%
Clementine
Minerals Daily Need Coverage Score
34%
Chard raw
7%
Clementine

Comparison summary

Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 212mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 0.03g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 8.08g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 15)
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

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.