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  6. Chard raw vs. Eggplant

Chard raw vs. Eggplant — In-Depth Nutrition Comparison

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What are the main differences between chard raw and eggplant?

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, iron, magnesium, copper, vitamin E, and manganese, while eggplant is higher in fiber.
  • Chard raw's daily need coverage for vitamin K is 689% higher.
  • Eggplant has 266 times less vitamin A than chard raw. Chard raw has 6116IU of vitamin A, while eggplant has 23IU.
  • Eggplant is lower in sodium.

We used Chard, swiss, raw and Eggplant, raw types in this comparison.

Infographic

Chard raw vs Eggplant 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 10% 2.7% 20% 8.6% 27% 4.4% 10% 0.26% 30% 1.6%
Contains more MagnesiumMagnesium +478.6%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +65.5%
Contains more IronIron +682.6%
Contains more CopperCopper +121%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +91.7%
Contains more ManganeseManganese +57.8%
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 7.3% 0.33% 6% 0% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17% 3.8%
Contains more Vitamin CVitamin C +1263.6%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +530%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more Vitamin KVitamin K +23614.3%
Contains more CholineCholine +160.9%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more Vitamin B5Vitamin B5 +63.4%
Contains more FolateFolate +57.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.039mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Eggplant DV% diff.
Vitamin K 830µg 3.5µg 689%
Vitamin A 306µg 1µg 34%
Vitamin C 30mg 2.2mg 31%
Iron 1.8mg 0.23mg 20%
Magnesium 81mg 14mg 16%
Copper 0.179mg 0.081mg 11%
Vitamin E 1.89mg 0.3mg 11%
Sodium 213mg 2mg 9%
Fiber 1.6g 3g 6%
Manganese 0.366mg 0.232mg 6%
Vitamin B2 0.09mg 0.037mg 4%
Calcium 51mg 9mg 4%
Potassium 379mg 229mg 4%
Phosphorus 46mg 24mg 3%
Vitamin B3 0.4mg 0.649mg 2%
Protein 1.8g 0.98g 2%
Fructose 1.54g 2%
Zinc 0.36mg 0.16mg 2%
Folate 14µg 22µg 2%
Choline 18mg 6.9mg 2%
Vitamin B5 0.172mg 0.281mg 2%
Vitamin B6 0.099mg 0.084mg 1%
Selenium 0.9µg 0.3µg 1%
Carbs 3.74g 5.88g 1%
Calories 19kcal 25kcal 0%
Fats 0.2g 0.18g 0%
Net carbs 2.14g 2.88g N/A
Sugar 1.1g 3.53g N/A
Vitamin B1 0.04mg 0.039mg 0%
Saturated fat 0.03g 0.034g 0%
Monounsaturated fat 0.04g 0.016g 0%
Polyunsaturated fat 0.07g 0.076g 0%
Tryptophan 0.017mg 0.009mg 0%
Threonine 0.083mg 0.037mg 0%
Isoleucine 0.147mg 0.045mg 0%
Leucine 0.13mg 0.064mg 0%
Lysine 0.099mg 0.047mg 0%
Methionine 0.019mg 0.011mg 0%
Phenylalanine 0.11mg 0.043mg 0%
Valine 0.11mg 0.053mg 0%
Histidine 0.036mg 0.023mg 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
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Contains more ProteinProtein +83.7%
Contains more OtherOther +142.4%
Contains more CarbsCarbs +57.2%
~equal in Fats ~0.18g
~equal in Water ~92.3g

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
27% 13% 60%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -11.8%
Contains more Mono. FatMonounsaturated fat +150%
~equal in Polyunsaturated fat ~0.076g

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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.