Chard raw vs. Fennel — In-Depth Nutrition Comparison
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The main differences between chard raw and fennel
- Chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, iron, copper, vitamin E, and manganese, yet fennel is richer in fiber.
- Daily need coverage for vitamin K for chard raw is 639% higher.
- Chard raw contains 6 times more vitamin A than fennel. Chard raw contains 6116IU of vitamin A, while fennel contains 963IU.
- Fennel contains less sodium.
- Chard raw has a lower glycemic index than fennel.
Food types used in this article are Chard, swiss, raw and Fennel, bulb, raw.
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.
| Contains more MagnesiumMagnesium | +376.5% |
| Contains more IronIron | +146.6% |
| Contains more CopperCopper | +171.2% |
| Contains more ZincZinc | +80% |
| Contains more ManganeseManganese | +91.6% |
| Contains more SeleniumSelenium | +28.6% |
| Contains less SodiumSodium | -75.6% |
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.
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin AVitamin A | +537.5% |
| Contains more Vitamin EVitamin E | +225.9% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +181.3% |
| Contains more Vitamin B6Vitamin B6 | +110.6% |
| Contains more Vitamin KVitamin K | +1221.7% |
| Contains more CholineCholine | +36.4% |
| Contains more Vitamin B3Vitamin B3 | +60% |
| Contains more Vitamin B5Vitamin B5 | +34.9% |
| Contains more FolateFolate | +92.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45.2% |
| Contains more OtherOther | +52.4% |
| Contains more CarbsCarbs | +95.2% |
~equal in
Fats
~0.2g
~equal in
Water
~90.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.7% |
| Contains more Mono. FatMonounsaturated fat | +70% |
| Contains more Poly. FatPolyunsaturated fat | +141.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 830µg | 62.8µg | 639% |
| Vitamin A | 306µg | 48µg | 29% |
| Vitamin C | 30mg | 12mg | 20% |
| Magnesium | 81mg | 17mg | 15% |
| Iron | 1.8mg | 0.73mg | 13% |
| Copper | 0.179mg | 0.066mg | 13% |
| Vitamin E | 1.89mg | 0.58mg | 9% |
| Manganese | 0.366mg | 0.191mg | 8% |
| Sodium | 213mg | 52mg | 7% |
| Fiber | 1.6g | 3.1g | 6% |
| Vitamin B6 | 0.099mg | 0.047mg | 4% |
| Vitamin B2 | 0.09mg | 0.032mg | 4% |
| Folate | 14µg | 27µg | 3% |
| Vitamin B1 | 0.04mg | 0.01mg | 3% |
| Vitamin B3 | 0.4mg | 0.64mg | 2% |
| Protein | 1.8g | 1.24g | 1% |
| Vitamin B5 | 0.172mg | 0.232mg | 1% |
| Choline | 18mg | 13.2mg | 1% |
| Polyunsaturated fat | 0.07g | 0.169g | 1% |
| Calories | 19kcal | 31kcal | 1% |
| Phosphorus | 46mg | 50mg | 1% |
| Zinc | 0.36mg | 0.2mg | 1% |
| Potassium | 379mg | 414mg | 1% |
| Carbs | 3.74g | 7.3g | 1% |
| Fats | 0.2g | 0.2g | 0% |
| Net carbs | 2.14g | 4.2g | N/A |
| Calcium | 51mg | 49mg | 0% |
| Sugar | 1.1g | 3.93g | N/A |
| Selenium | 0.9µg | 0.7µg | 0% |
| Saturated fat | 0.03g | 0.09g | 0% |
| Monounsaturated fat | 0.04g | 0.068g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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
185%
23%
Minerals Daily Need Coverage Score
34%
18%
Comparison summary
Which food contains less Sodium?
Fennel contains less Sodium (difference - 161mg)
Which food is cheaper?
Fennel is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 2.83g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.06g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)