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  6. Chard raw vs. Edible mushroom

Chard raw vs. Edible mushroom — In-Depth Nutrition Comparison

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What are the differences between chard raw and edible mushroom?

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, and iron, yet edible mushroom is higher in vitamin B5, vitamin B2, vitamin B3, copper, and selenium.
  • Chard raw's daily need coverage for vitamin K is 692% more.

We used Chard, swiss, raw and Mushrooms, white, raw types in this article.

Infographic

Chard raw vs Edible mushroom 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +19.2%
Contains more IronIron +260%
Contains more ManganeseManganese +678.7%
Contains more CopperCopper +77.7%
Contains more ZincZinc +44.4%
Contains more PhosphorusPhosphorus +87%
Contains less SodiumSodium -97.7%
Contains more SeleniumSelenium +933.3%

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin CVitamin C +1328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18800%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B2Vitamin B2 +346.7%
Contains more Vitamin B3Vitamin B3 +801.8%
Contains more Vitamin B5Vitamin B5 +770.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +21.4%
~equal in Vitamin B6 ~0.104mg
~equal in Choline ~17.3mg

All nutrients comparison - raw data values

Nutrient Chard raw Edible mushroom DV% diff.
Vitamin K 830µg 0µg 692%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 2.1mg 31%
Vitamin B5 0.172mg 1.497mg 27%
Vitamin B2 0.09mg 0.402mg 24%
Vitamin B3 0.4mg 3.607mg 20%
Magnesium 81mg 9mg 17%
Iron 1.8mg 0.5mg 16%
Selenium 0.9µg 9.3µg 15%
Copper 0.179mg 0.318mg 15%
Manganese 0.366mg 0.047mg 14%
Vitamin E 1.89mg 0.01mg 13%
Sodium 213mg 5mg 9%
Phosphorus 46mg 86mg 6%
Calcium 51mg 3mg 5%
Protein 1.8g 3.09g 3%
Vitamin B1 0.04mg 0.081mg 3%
Vitamin B12 0µg 0.04µg 2%
Potassium 379mg 318mg 2%
Fiber 1.6g 1g 2%
Zinc 0.36mg 0.52mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Folate 14µg 17µg 1%
Polyunsaturated fat 0.07g 0.16g 1%
Calories 19kcal 22kcal 0%
Fats 0.2g 0.34g 0%
Carbs 3.74g 3.26g 0%
Net carbs 2.14g 2.26g N/A
Sugar 1.1g 1.98g N/A
Vitamin B6 0.099mg 0.104mg 0%
Choline 18mg 17.3mg 0%
Saturated fat 0.03g 0.05g 0%
Monounsaturated fat 0.04g 0g 0%
Tryptophan 0.017mg 0.035mg 0%
Threonine 0.083mg 0.107mg 0%
Isoleucine 0.147mg 0.076mg 0%
Leucine 0.13mg 0.12mg 0%
Lysine 0.099mg 0.107mg 0%
Methionine 0.019mg 0.031mg 0%
Phenylalanine 0.11mg 0.085mg 0%
Valine 0.11mg 0.232mg 0%
Histidine 0.036mg 0.057mg 0%
Fructose 0.17g 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
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more CarbsCarbs +14.7%
Contains more OtherOther +86%
Contains more ProteinProtein +71.7%
Contains more FatsFats +70%
~equal in Water ~92.45g

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% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +128.6%

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.