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Chard raw vs. Durian — In-Depth Nutrition Comparison

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How are chard raw and durian different?

  • Chard raw is higher in vitamin A, iron, magnesium, and vitamin C; however, durian is richer in vitamin B1, vitamin B6, fiber, vitamin B2, and folate.
  • Daily need coverage for vitamin A for chard raw is 121% higher.
  • Chard raw contains 107 times more sodium than durian. While chard raw contains 213mg of sodium, durian contains only 2mg.
  • Chard raw has a lower glycemic index (32) than durian (49).

Chard, swiss, raw and Durian, raw or frozen are the varieties used in this article.

Infographic

Chard raw vs Durian 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.
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%
Durian
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 38% 16% 69% 7.6% 17% 0.26% 42% 0%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +750%
Contains more IronIron +318.6%
Contains more ZincZinc +28.6%
Contains more PhosphorusPhosphorus +17.9%
Contains more ManganeseManganese +12.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +15%
Contains more CopperCopper +15.6%
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%
Durian
6
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 66% 0.67% 0% 0% 94% 46% 20% 14% 73% 0% 0% 27% 0%
Contains more Vitamin CVitamin C +52.3%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +835%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +168.5%
Contains more Vitamin B5Vitamin B5 +33.7%
Contains more Vitamin B6Vitamin B6 +219.2%
Contains more FolateFolate +157.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Durian DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 2µg 34%
Vitamin B1 0.04mg 0.374mg 28%
Vitamin B6 0.099mg 0.316mg 17%
Iron 1.8mg 0.43mg 17%
Vitamin E 1.89mg 13%
Magnesium 81mg 30mg 12%
Vitamin C 30mg 19.7mg 11%
Sodium 213mg 2mg 9%
Fiber 1.6g 3.8g 9%
Fats 0.2g 5.33g 8%
Carbs 3.74g 27.09g 8%
Vitamin B2 0.09mg 0.2mg 8%
Folate 14µg 36µg 6%
Calories 19kcal 147kcal 6%
Calcium 51mg 6mg 5%
Vitamin B3 0.4mg 1.074mg 4%
Choline 18mg 3%
Copper 0.179mg 0.207mg 3%
Potassium 379mg 436mg 2%
Manganese 0.366mg 0.325mg 2%
Selenium 0.9µg 2%
Zinc 0.36mg 0.28mg 1%
Phosphorus 46mg 39mg 1%
Vitamin B5 0.172mg 0.23mg 1%
Protein 1.8g 1.47g 1%
Net carbs 2.14g 23.29g N/A
Sugar 1.1g N/A
Saturated fat 0.03g 0%
Monounsaturated fat 0.04g 0%
Polyunsaturated fat 0.07g 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
Durian
2
5% 27% 65%
Protein: 1.47 g
Fats: 5.33 g
Carbs: 27.09 g
Water: 64.99 g
Other: 1.12 g
Contains more ProteinProtein +22.4%
Contains more WaterWater +42.6%
Contains more OtherOther +42.9%
Contains more FatsFats +2565%
Contains more CarbsCarbs +624.3%

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. Durian - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168192/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.