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  6. Chard raw vs. Custard apple

Chard raw vs. Custard apple — In-Depth Nutrition Comparison

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Summary of differences between chard raw and custard apple

  • Chard raw has more vitamin A, magnesium, iron, and vitamin C; however, custard apple is higher in vitamin B6.
  • Chard raw covers your daily need for vitamin A, 122% more than custard apple.
  • Chard raw has 53 times more sodium than custard apple. While chard raw has 213mg of sodium, custard apple has only 4mg.
  • The glycemic index of custard apple is higher.

These are the specific foods used in this comparison Chard, swiss, raw and Custard-apple, (bullock's-heart), raw.

Infographic

Chard raw vs Custard apple 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 13% 9% 34% 27% 0% 0% 9% 0.52% 0% 0%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +70%
Contains more IronIron +153.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +119%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.1%
~equal in Potassium ~382mg

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 64% 0.67% 0% 0% 20% 23% 9.4% 8.1% 51% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +56.3%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +27.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +123.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Custard apple DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 2µg 34%
Copper 0.179mg 20%
Manganese 0.366mg 16%
Magnesium 81mg 18mg 15%
Iron 1.8mg 0.71mg 14%
Vitamin E 1.89mg 13%
Vitamin C 30mg 19.2mg 12%
Sodium 213mg 4mg 9%
Vitamin B6 0.099mg 0.221mg 9%
Carbs 3.74g 25.2g 7%
Calories 19kcal 101kcal 4%
Folate 14µg 4%
Phosphorus 46mg 21mg 4%
Choline 18mg 3%
Vitamin B1 0.04mg 0.08mg 3%
Zinc 0.36mg 3%
Fiber 1.6g 2.4g 3%
Selenium 0.9µg 2%
Calcium 51mg 30mg 2%
Vitamin B5 0.172mg 0.135mg 1%
Fats 0.2g 0.6g 1%
Saturated fat 0.03g 0.231g 1%
Vitamin B3 0.4mg 0.5mg 1%
Vitamin B2 0.09mg 0.1mg 1%
Protein 1.8g 1.7g 0%
Net carbs 2.14g 22.8g N/A
Potassium 379mg 382mg 0%
Sugar 1.1g N/A
Monounsaturated fat 0.04g 0%
Polyunsaturated fat 0.07g 0%
Tryptophan 0.017mg 0.007mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0.037mg 0%
Methionine 0.019mg 0.004mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
2% 25% 72%
Protein: 1.7 g
Fats: 0.6 g
Carbs: 25.2 g
Water: 71.5 g
Other: 1 g
Contains more WaterWater +29.6%
Contains more OtherOther +60%
Contains more FatsFats +200%
Contains more CarbsCarbs +573.8%
~equal in Protein ~1.7g

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
100%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -87%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.