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  6. Chard raw vs. Cucumber

Chard raw vs. Cucumber — In-Depth Nutrition Comparison

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Important differences between chard raw and cucumber

  • Cucumber has less vitamin K, vitamin A, vitamin C, iron, magnesium, copper, manganese, vitamin E, and potassium.
  • Chard raw's daily need coverage for vitamin K is 678% more.
  • Chard raw has 107 times more sodium than cucumber. Chard raw has 213mg of sodium, while cucumber has 2mg.
  • Chard raw has a higher glycemic index than cucumber.

The food varieties used in the comparison are Chard, swiss, raw and Cucumber, with peel, raw.

Infographic

Chard raw vs Cucumber 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 9.3% 4.8% 13% 11% 14% 5.5% 10% 0.26% 10% 1.6%
Contains more MagnesiumMagnesium +523.1%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +157.8%
Contains more IronIron +542.9%
Contains more CopperCopper +336.6%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +91.7%
Contains more ManganeseManganese +363.3%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -99.1%

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 9.3% 1.7% 0.6% 0% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3% 3.3%
Contains more Vitamin CVitamin C +971.4%
Contains more Vitamin AVitamin A +6020%
Contains more Vitamin EVitamin E +6200%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +308.2%
Contains more Vitamin B6Vitamin B6 +147.5%
Contains more Vitamin KVitamin K +4961%
Contains more FolateFolate +100%
Contains more CholineCholine +200%
Contains more Vitamin B5Vitamin B5 +50.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Cucumber DV% diff.
Vitamin K 830µg 16.4µg 678%
Vitamin A 306µg 5µg 33%
Vitamin C 30mg 2.8mg 30%
Iron 1.8mg 0.28mg 19%
Magnesium 81mg 13mg 16%
Copper 0.179mg 0.041mg 15%
Manganese 0.366mg 0.079mg 12%
Vitamin E 1.89mg 0.03mg 12%
Sodium 213mg 2mg 9%
Potassium 379mg 147mg 7%
Vitamin B6 0.099mg 0.04mg 5%
Vitamin B2 0.09mg 0.033mg 4%
Fiber 1.6g 0.5g 4%
Calcium 51mg 16mg 4%
Phosphorus 46mg 24mg 3%
Vitamin B5 0.172mg 0.259mg 2%
Vitamin B3 0.4mg 0.098mg 2%
Protein 1.8g 0.65g 2%
Folate 14µg 7µg 2%
Choline 18mg 6mg 2%
Fructose 0.87g 1%
Vitamin B1 0.04mg 0.027mg 1%
Selenium 0.9µg 0.3µg 1%
Zinc 0.36mg 0.2mg 1%
Calories 19kcal 15kcal 0%
Fats 0.2g 0.11g 0%
Carbs 3.74g 3.63g 0%
Net carbs 2.14g 3.13g N/A
Sugar 1.1g 1.67g N/A
Starch 0.83g 0%
Saturated fat 0.03g 0.037g 0%
Monounsaturated fat 0.04g 0.005g 0%
Polyunsaturated fat 0.07g 0.032g 0%
Tryptophan 0.017mg 0.005mg 0%
Threonine 0.083mg 0.019mg 0%
Isoleucine 0.147mg 0.021mg 0%
Leucine 0.13mg 0.029mg 0%
Lysine 0.099mg 0.029mg 0%
Methionine 0.019mg 0.006mg 0%
Phenylalanine 0.11mg 0.019mg 0%
Valine 0.11mg 0.022mg 0%
Histidine 0.036mg 0.01mg 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
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Contains more ProteinProtein +176.9%
Contains more FatsFats +81.8%
Contains more OtherOther +321.1%
~equal in Carbs ~3.63g
~equal in Water ~95.23g

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
50% 7% 43%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 g
Contains less Sat. FatSaturated fat -18.9%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +118.8%

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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.