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  6. Chard raw vs. Plantain raw

Chard raw vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between Chard raw and Plantain raw

  • Chard raw is richer in Vitamin K, Vitamin A RAE, Iron, Vitamin C, Vitamin E , Copper, and Magnesium, yet Plantain raw is richer in Vitamin B6.
  • Daily need coverage for Vitamin K from Chard raw is 691% higher.
  • Chard raw contains 53 times more Sodium than Plantain raw. Chard raw contains 213mg of Sodium, while Plantain raw contains 4mg.

Food types used in this article are Chard, swiss, raw and Plantains, raw.

Infographic

Chard raw vs Plantain raw 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
7
:
3
Plantain raw
Plantain raw
Contains more Calcium +1600%
Contains more Iron +200%
Contains more Magnesium +118.9%
Contains more Phosphorus +35.3%
Contains more Zinc +157.1%
Contains more Copper +121%
Contains more Potassium +31.7%
Contains less Sodium -98.1%
Contains more Selenium +66.7%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +1600%
Contains more Iron +200%
Contains more Magnesium +118.9%
Contains more Phosphorus +35.3%
Contains more Zinc +157.1%
Contains more Copper +121%
Contains more Potassium +31.7%
Contains less Sodium -98.1%
Contains more Selenium +66.7%

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.
Chard raw
Chard raw
5
:
5
Plantain raw
Plantain raw
Contains more Vitamin A +442.7%
Contains more Vitamin E +1250%
Contains more Vitamin C +63%
Contains more Vitamin B2 +66.7%
Contains more Vitamin K +118471.4%
Contains more Vitamin B1 +30%
Contains more Vitamin B3 +71.5%
Contains more Vitamin B5 +51.2%
Contains more Vitamin B6 +202%
Contains more Folate +57.1%
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%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin A +442.7%
Contains more Vitamin E +1250%
Contains more Vitamin C +63%
Contains more Vitamin B2 +66.7%
Contains more Vitamin K +118471.4%
Contains more Vitamin B1 +30%
Contains more Vitamin B3 +71.5%
Contains more Vitamin B5 +51.2%
Contains more Vitamin B6 +202%
Contains more Folate +57.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Plantain raw
Plantain raw
Contains more Protein +38.5%
Contains more Water +41.9%
Contains more Other +37.9%
Contains more Fats +85%
Contains more Carbs +752.7%
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
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +38.5%
Contains more Water +41.9%
Contains more Other +37.9%
Contains more Fats +85%
Contains more Carbs +752.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
3
:
0
Plantain raw
Plantain raw
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +25%
Equal in Polyunsaturated fat - 0.069
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +25%
Equal in Polyunsaturated fat - 0.069

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

All nutrients comparison - raw data values

Nutrient Chard raw Plantain raw Opinion
Net carbs 2.14g 29.59g Plantain raw
Protein 1.8g 1.3g Chard raw
Fats 0.2g 0.37g Plantain raw
Carbs 3.74g 31.89g Plantain raw
Calories 19kcal 122kcal Plantain raw
Sugar 1.1g 15g Chard raw
Fiber 1.6g 2.3g Plantain raw
Calcium 51mg 3mg Chard raw
Iron 1.8mg 0.6mg Chard raw
Magnesium 81mg 37mg Chard raw
Phosphorus 46mg 34mg Chard raw
Potassium 379mg 499mg Plantain raw
Sodium 213mg 4mg Plantain raw
Zinc 0.36mg 0.14mg Chard raw
Copper 0.179mg 0.081mg Chard raw
Manganese 0.366mg Chard raw
Selenium 0.9µg 1.5µg Plantain raw
Vitamin A 6116IU 1127IU Chard raw
Vitamin A RAE 306µg 56µg Chard raw
Vitamin E 1.89mg 0.14mg Chard raw
Vitamin C 30mg 18.4mg Chard raw
Vitamin B1 0.04mg 0.052mg Plantain raw
Vitamin B2 0.09mg 0.054mg Chard raw
Vitamin B3 0.4mg 0.686mg Plantain raw
Vitamin B5 0.172mg 0.26mg Plantain raw
Vitamin B6 0.099mg 0.299mg Plantain raw
Folate 14µg 22µg Plantain raw
Vitamin K 830µg 0.7µg Chard raw
Tryptophan 0.017mg 0.015mg Chard raw
Threonine 0.083mg 0.034mg Chard raw
Isoleucine 0.147mg 0.036mg Chard raw
Leucine 0.13mg 0.059mg Chard raw
Lysine 0.099mg 0.06mg Chard raw
Methionine 0.019mg 0.017mg Chard raw
Phenylalanine 0.11mg 0.044mg Chard raw
Valine 0.11mg 0.046mg Chard raw
Histidine 0.036mg 0.064mg Plantain raw
Saturated Fat 0.03g 0.143g Chard raw
Monounsaturated Fat 0.04g 0.032g Chard raw
Polyunsaturated fat 0.07g 0.069g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Plantain raw
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
23%
Plantain raw
Minerals Daily Need Coverage Score
34%
Chard raw
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 209mg)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 13.9g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.113g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.