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  6. Chard raw vs. Feijoa

Chard raw vs. Feijoa — In-Depth Nutrition Comparison

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Differences between Chard raw and Feijoa

  • Chard raw has more Vitamin K, Vitamin A RAE, Iron, Magnesium, Copper, Manganese, Vitamin E , and Potassium, while Feijoa has more Fiber.
  • Chard raw's daily need coverage for Vitamin K is 689% higher.
  • The amount of Sodium in Feijoa is lower.

The food types used in this comparison are Chard, swiss, raw and Feijoa, raw.

Infographic

Chard raw vs Feijoa 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.
Chard raw
Chard raw
9
:
1
Feijoa
Feijoa
Contains more Calcium +200%
Contains more Iron +1185.7%
Contains more Magnesium +800%
Contains more Phosphorus +142.1%
Contains more Potassium +120.3%
Contains more Zinc +500%
Contains more Copper +397.2%
Contains more Manganese +335.7%
Contains less Sodium -98.6%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Feijoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 6% 7% 9% 16% 1% 2% 12% 11% 0%
Contains more Calcium +200%
Contains more Iron +1185.7%
Contains more Magnesium +800%
Contains more Phosphorus +142.1%
Contains more Potassium +120.3%
Contains more Zinc +500%
Contains more Copper +397.2%
Contains more Manganese +335.7%
Contains less Sodium -98.6%

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.
Chard raw
Chard raw
8
:
3
Feijoa
Feijoa
Contains more Vitamin A +101833.3%
Contains more Vitamin E +1081.3%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B6 +47.8%
Contains more Vitamin K +23614.3%
Contains more Vitamin B5 +35.5%
Contains more Folate +64.3%
Equal in Vitamin C - 32.9
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Feijoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 110% 2% 5% 6% 14% 16% 18% 0% 9%
Contains more Vitamin A +101833.3%
Contains more Vitamin E +1081.3%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B6 +47.8%
Contains more Vitamin K +23614.3%
Contains more Vitamin B5 +35.5%
Contains more Folate +64.3%
Equal in Vitamin C - 32.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Feijoa
Feijoa
Contains more Protein +153.5%
Contains more Water +11.3%
Contains more Other +321.1%
Contains more Fats +110%
Contains more Carbs +306.7%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Feijoa
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more Protein +153.5%
Contains more Water +11.3%
Contains more Other +321.1%
Contains more Fats +110%
Contains more Carbs +306.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Feijoa
Feijoa
Contains less Saturated Fat -71.2%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +94.3%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Feijoa
35% 19% 46%
Saturated Fat: 0.104 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.136 g
Contains less Saturated Fat -71.2%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +94.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Feijoa
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Feijoa Opinion
Net carbs 2.14g 8.81g Feijoa
Protein 1.8g 0.71g Chard raw
Fats 0.2g 0.42g Feijoa
Carbs 3.74g 15.21g Feijoa
Calories 19kcal 61kcal Feijoa
Fructose 2.95g Feijoa
Sugar 1.1g 8.2g Chard raw
Fiber 1.6g 6.4g Feijoa
Calcium 51mg 17mg Chard raw
Iron 1.8mg 0.14mg Chard raw
Magnesium 81mg 9mg Chard raw
Phosphorus 46mg 19mg Chard raw
Potassium 379mg 172mg Chard raw
Sodium 213mg 3mg Feijoa
Zinc 0.36mg 0.06mg Chard raw
Copper 0.179mg 0.036mg Chard raw
Manganese 0.366mg 0.084mg Chard raw
Selenium 0.9µg Chard raw
Vitamin A 6116IU 6IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 0.16mg Chard raw
Vitamin C 30mg 32.9mg Feijoa
Vitamin B1 0.04mg 0.006mg Chard raw
Vitamin B2 0.09mg 0.018mg Chard raw
Vitamin B3 0.4mg 0.295mg Chard raw
Vitamin B5 0.172mg 0.233mg Feijoa
Vitamin B6 0.099mg 0.067mg Chard raw
Folate 14µg 23µg Feijoa
Vitamin K 830µg 3.5µg Chard raw
Tryptophan 0.017mg 0.007mg Chard raw
Threonine 0.083mg 0.019mg Chard raw
Isoleucine 0.147mg 0.019mg Chard raw
Leucine 0.13mg 0.028mg Chard raw
Lysine 0.099mg 0.038mg Chard raw
Methionine 0.019mg 0.007mg Chard raw
Phenylalanine 0.11mg 0.019mg Chard raw
Valine 0.11mg 0.019mg Chard raw
Histidine 0.036mg 0.009mg Chard raw
Saturated Fat 0.03g 0.104g Chard raw
Monounsaturated Fat 0.04g 0.056g Feijoa
Polyunsaturated fat 0.07g 0.136g Feijoa
Omega-6 - Linoleic acid 0.107g Feijoa
Omega-3 - ALA 0.029g Feijoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Feijoa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
222%
Chard raw
15%
Feijoa
Minerals Daily Need Coverage Score
34%
Chard raw
7%
Feijoa

Comparison summary

Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 210mg)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 7.1g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.074g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.