Chard raw vs. Coriander — In-Depth Nutrition Comparison
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Important differences between chard raw and coriander
- Chard raw has more vitamin K and magnesium; however, coriander has more vitamin A, folate, vitamin B5, vitamin B2, and copper.
- Chard raw's daily need coverage for vitamin K is 433% more.
- Chard raw has 5 times more sodium than coriander. Chard raw has 213mg of sodium, while coriander has 46mg.
The food varieties used in the comparison are Chard, swiss, raw and Coriander (cilantro) leaves, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +211.5% |
| Contains more CalciumCalcium | +31.4% |
| Contains more PotassiumPotassium | +37.5% |
| Contains more CopperCopper | +25.7% |
| Contains more ZincZinc | +38.9% |
| Contains less SodiumSodium | -78.4% |
| Contains more ManganeseManganese | +16.4% |
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.
| Contains more Vitamin KVitamin K | +167.7% |
| Contains more CholineCholine | +40.6% |
| Contains more Vitamin AVitamin A | +10.1% |
| Contains more Vitamin EVitamin E | +32.3% |
| Contains more Vitamin B1Vitamin B1 | +67.5% |
| Contains more Vitamin B2Vitamin B2 | +80% |
| Contains more Vitamin B3Vitamin B3 | +178.5% |
| Contains more Vitamin B5Vitamin B5 | +231.4% |
| Contains more Vitamin B6Vitamin B6 | +50.5% |
| Contains more FolateFolate | +342.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 310µg | 433% |
| Magnesium | 81mg | 26mg | 13% |
| Folate | 14µg | 62µg | 12% |
| Vitamin B5 | 0.172mg | 0.57mg | 8% |
| Sodium | 213mg | 46mg | 7% |
| Vitamin B2 | 0.09mg | 0.162mg | 6% |
| Fiber | 1.6g | 2.8g | 5% |
| Copper | 0.179mg | 0.225mg | 5% |
| Vitamin B6 | 0.099mg | 0.149mg | 4% |
| Vitamin B3 | 0.4mg | 1.114mg | 4% |
| Vitamin E | 1.89mg | 2.5mg | 4% |
| Potassium | 379mg | 521mg | 4% |
| Vitamin C | 30mg | 27mg | 3% |
| Manganese | 0.366mg | 0.426mg | 3% |
| Vitamin A | 306µg | 337µg | 3% |
| Vitamin B1 | 0.04mg | 0.067mg | 2% |
| Calcium | 51mg | 67mg | 2% |
| Zinc | 0.36mg | 0.5mg | 1% |
| Choline | 18mg | 12.8mg | 1% |
| Monounsaturated fat | 0.04g | 0.275g | 1% |
| Protein | 1.8g | 2.13g | 1% |
| Calories | 19kcal | 23kcal | 0% |
| Fats | 0.2g | 0.52g | 0% |
| Carbs | 3.74g | 3.67g | 0% |
| Net carbs | 2.14g | 0.87g | N/A |
| Iron | 1.8mg | 1.77mg | 0% |
| Sugar | 1.1g | 0.87g | N/A |
| Phosphorus | 46mg | 48mg | 0% |
| Selenium | 0.9µg | 0.9µg | 0% |
| Saturated fat | 0.03g | 0.014g | 0% |
| Polyunsaturated fat | 0.07g | 0.04g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +18.3% |
| Contains more FatsFats | +160% |
~equal in
Carbs
~3.67g
~equal in
Water
~92.21g
~equal in
Other
~1.47g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +75% |
| Contains less Sat. FatSaturated fat | -53.3% |
| Contains more Mono. FatMonounsaturated fat | +587.5% |