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  6. Chard raw vs. Drumstick tree

Chard raw vs. Drumstick tree — In-Depth Nutrition Comparison

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What are the differences between chard raw and drumstick tree?

  • Chard raw is higher in vitamin A, iron, copper, and magnesium, yet drumstick tree is higher in vitamin C, vitamin B5, folate, and fiber.
  • Drumstick tree's daily need coverage for vitamin C is 123% more.
  • Chard raw has 83 times more vitamin A than drumstick tree. While chard raw has 6116IU of vitamin A, drumstick tree has only 74IU.
  • The amount of sodium in drumstick tree is lower.
  • The glycemic index of drumstick tree is lower.

We used Chard, swiss, raw and Drumstick pods, raw types in this article.

Infographic

Chard raw vs Drumstick tree 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 32% 9% 41% 14% 28% 12% 21% 5.5% 34% 3.8%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +70%
Contains more IronIron +400%
Contains more CopperCopper +113.1%
Contains more ManganeseManganese +41.3%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +21.6%
Contains more ZincZinc +25%
Contains less SodiumSodium -80.3%
~equal in Phosphorus ~50mg

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 470% 1.3% 0% 0% 13% 17% 12% 48% 28% 0% 0% 33% 0%
Contains more Vitamin AVitamin A +7550%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin B1Vitamin B1 +32.5%
Contains more Vitamin B3Vitamin B3 +55%
Contains more Vitamin B5Vitamin B5 +361.6%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more FolateFolate +214.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Drumstick tree DV% diff.
Vitamin K 830µg 692%
Vitamin C 30mg 141mg 123%
Vitamin A 306µg 4µg 34%
Iron 1.8mg 0.36mg 18%
Vitamin E 1.89mg 13%
Vitamin B5 0.172mg 0.794mg 12%
Copper 0.179mg 0.084mg 11%
Magnesium 81mg 45mg 9%
Folate 14µg 44µg 8%
Sodium 213mg 42mg 7%
Fiber 1.6g 3.2g 6%
Manganese 0.366mg 0.259mg 5%
Choline 18mg 3%
Carbs 3.74g 8.53g 2%
Calcium 51mg 30mg 2%
Vitamin B6 0.099mg 0.12mg 2%
Potassium 379mg 461mg 2%
Calories 19kcal 37kcal 1%
Vitamin B2 0.09mg 0.074mg 1%
Vitamin B3 0.4mg 0.62mg 1%
Vitamin B1 0.04mg 0.053mg 1%
Protein 1.8g 2.1g 1%
Phosphorus 46mg 50mg 1%
Zinc 0.36mg 0.45mg 1%
Fats 0.2g 0.2g 0%
Net carbs 2.14g 5.33g N/A
Sugar 1.1g N/A
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.03g 0.033g 0%
Monounsaturated fat 0.04g 0.102g 0%
Polyunsaturated fat 0.07g 0.003g 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
2% 9% 88%
Protein: 2.1 g
Fats: 0.2 g
Carbs: 8.53 g
Water: 88.2 g
Other: 0.97 g
Contains more OtherOther +64.9%
Contains more ProteinProtein +16.7%
Contains more CarbsCarbs +128.1%
~equal in Fats ~0.2g
~equal in Water ~88.2g

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
24% 74% 2%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Poly. FatPolyunsaturated fat +2233.3%
Contains more Mono. FatMonounsaturated fat +155%
~equal in Saturated fat ~0.033g

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. Drumstick tree - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170483/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.