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  6. Chard raw vs. Coconut

Chard raw vs. Coconut — In-Depth Nutrition Comparison

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Differences between Chard raw and Coconut

  • Chard raw has more Vitamin K, Vitamin A RAE, Vitamin C, Magnesium, and Vitamin E , while Coconut has more Manganese, Fiber, Copper, and Selenium.
  • Chard raw's daily need coverage for Vitamin K is 692% higher.
  • The amount of Saturated Fat in Chard raw is lower.

The food types used in this comparison are Chard, swiss, raw and Nuts, coconut meat, raw.

Infographic

Chard raw vs Coconut 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.
Chard raw
Chard raw
3
:
7
Coconut
Coconut
Contains more Calcium +264.3%
Contains more Magnesium +153.1%
Contains more Iron +35%
Contains more Phosphorus +145.7%
Contains less Sodium -90.6%
Contains more Zinc +205.6%
Contains more Copper +143%
Contains more Manganese +309.8%
Contains more Selenium +1022.2%
Equal in Potassium - 356
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +264.3%
Contains more Magnesium +153.1%
Contains more Iron +35%
Contains more Phosphorus +145.7%
Contains less Sodium -90.6%
Contains more Zinc +205.6%
Contains more Copper +143%
Contains more Manganese +309.8%
Contains more Selenium +1022.2%
Equal in Potassium - 356

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.
Chard raw
Chard raw
6
:
4
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin E +687.5%
Contains more Vitamin C +809.1%
Contains more Vitamin B2 +350%
Contains more Vitamin B6 +83.3%
Contains more Vitamin K +414900%
Contains more Vitamin B1 +65%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +74.4%
Contains more Folate +85.7%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +687.5%
Contains more Vitamin C +809.1%
Contains more Vitamin B2 +350%
Contains more Vitamin B6 +83.3%
Contains more Vitamin K +414900%
Contains more Vitamin B1 +65%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +74.4%
Contains more Folate +85.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Coconut
Coconut
Contains more Water +97.2%
Contains more Other +66.7%
Contains more Protein +85%
Contains more Fats +16645%
Contains more Carbs +307.2%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Water +97.2%
Contains more Other +66.7%
Contains more Protein +85%
Contains more Fats +16645%
Contains more Carbs +307.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Coconut
Coconut
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +3462.5%
Contains more Polyunsaturated fat +422.9%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +3462.5%
Contains more Polyunsaturated fat +422.9%

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 Coconut
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Coconut Opinion
Net carbs 2.14g 6.23g Coconut
Protein 1.8g 3.33g Coconut
Fats 0.2g 33.49g Coconut
Carbs 3.74g 15.23g Coconut
Calories 19kcal 354kcal Coconut
Sugar 1.1g 6.23g Chard raw
Fiber 1.6g 9g Coconut
Calcium 51mg 14mg Chard raw
Iron 1.8mg 2.43mg Coconut
Magnesium 81mg 32mg Chard raw
Phosphorus 46mg 113mg Coconut
Potassium 379mg 356mg Chard raw
Sodium 213mg 20mg Coconut
Zinc 0.36mg 1.1mg Coconut
Copper 0.179mg 0.435mg Coconut
Manganese 0.366mg 1.5mg Coconut
Selenium 0.9µg 10.1µg Coconut
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 0.24mg Chard raw
Vitamin C 30mg 3.3mg Chard raw
Vitamin B1 0.04mg 0.066mg Coconut
Vitamin B2 0.09mg 0.02mg Chard raw
Vitamin B3 0.4mg 0.54mg Coconut
Vitamin B5 0.172mg 0.3mg Coconut
Vitamin B6 0.099mg 0.054mg Chard raw
Folate 14µg 26µg Coconut
Vitamin K 830µg 0.2µg Chard raw
Tryptophan 0.017mg 0.039mg Coconut
Threonine 0.083mg 0.121mg Coconut
Isoleucine 0.147mg 0.131mg Chard raw
Leucine 0.13mg 0.247mg Coconut
Lysine 0.099mg 0.147mg Coconut
Methionine 0.019mg 0.062mg Coconut
Phenylalanine 0.11mg 0.169mg Coconut
Valine 0.11mg 0.202mg Coconut
Histidine 0.036mg 0.077mg Coconut
Saturated Fat 0.03g 29.698g Chard raw
Monounsaturated Fat 0.04g 1.425g Coconut
Polyunsaturated fat 0.07g 0.366g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
222%
Chard raw
8%
Coconut
Minerals Daily Need Coverage Score
34%
Chard raw
63%
Coconut

Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 193mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 5.13g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 29.668g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.