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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, iron, vitamin C, vitamin E, copper, and magnesium, yet plantain raw is richer in vitamin B6.
  • Daily need coverage for vitamin K for 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.
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +118.9%
Contains more CalciumCalcium +1600%
Contains more IronIron +200%
Contains more CopperCopper +121%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +35.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +31.7%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +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.
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +63%
Contains more Vitamin AVitamin A +446.4%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin KVitamin K +118471.4%
Contains more CholineCholine +33.3%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin B5Vitamin B5 +51.2%
Contains more Vitamin B6Vitamin B6 +202%
Contains more FolateFolate +57.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Plantain raw DV% diff.
Vitamin K 830µg 0.7µg 691%
Vitamin A 306µg 56µg 28%
Manganese 0.366mg 16%
Vitamin B6 0.099mg 0.299mg 15%
Iron 1.8mg 0.6mg 15%
Vitamin C 30mg 18.4mg 13%
Vitamin E 1.89mg 0.14mg 12%
Copper 0.179mg 0.081mg 11%
Magnesium 81mg 37mg 10%
Sodium 213mg 4mg 9%
Carbs 3.74g 31.89g 9%
Calories 19kcal 122kcal 5%
Calcium 51mg 3mg 5%
Potassium 379mg 499mg 4%
Vitamin B2 0.09mg 0.054mg 3%
Fiber 1.6g 2.3g 3%
Phosphorus 46mg 34mg 2%
Zinc 0.36mg 0.14mg 2%
Vitamin B5 0.172mg 0.26mg 2%
Folate 14µg 22µg 2%
Vitamin B3 0.4mg 0.686mg 2%
Choline 18mg 13.5mg 1%
Saturated fat 0.03g 0.143g 1%
Vitamin B1 0.04mg 0.052mg 1%
Protein 1.8g 1.3g 1%
Selenium 0.9µg 1.5µg 1%
Fats 0.2g 0.37g 0%
Net carbs 2.14g 29.59g N/A
Sugar 1.1g 15g N/A
Monounsaturated fat 0.04g 0.032g 0%
Polyunsaturated fat 0.07g 0.069g 0%
Tryptophan 0.017mg 0.015mg 0%
Threonine 0.083mg 0.034mg 0%
Isoleucine 0.147mg 0.036mg 0%
Leucine 0.13mg 0.059mg 0%
Lysine 0.099mg 0.06mg 0%
Methionine 0.019mg 0.017mg 0%
Phenylalanine 0.11mg 0.044mg 0%
Valine 0.11mg 0.046mg 0%
Histidine 0.036mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +38.5%
Contains more WaterWater +41.9%
Contains more OtherOther +37.9%
Contains more FatsFats +85%
Contains more CarbsCarbs +752.7%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -79%
Contains more Mono. FatMonounsaturated fat +25%
~equal in Polyunsaturated fat ~0.069g

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.