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  6. Chard raw vs. Fruit salad

Chard raw vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between chard raw and fruit salad

  • The amount of vitamin A, vitamin C, iron, magnesium, copper, manganese, potassium, vitamin B2, and vitamin B6 in chard raw is higher than in fruit salad.
  • Chard raw covers your daily vitamin A needs 110% more than fruit salad.
  • Fruit salad has 43 times less sodium than chard raw. Chard raw has 213mg of sodium, while fruit salad has 5mg.
  • Fruit salad has a higher glycemic index. The glycemic index of fruit salad is 54, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Chard, swiss, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Chard raw vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +363.6%
Contains more PotassiumPotassium +226.7%
Contains more IronIron +620%
Contains more CopperCopper +258%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +228.6%
Contains more ManganeseManganese +142.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -97.7%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +920%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B2Vitamin B2 +542.9%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B5Vitamin B5 +224.5%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +366.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Fruit salad DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 30µg 31%
Vitamin C 30mg 3.3mg 30%
Iron 1.8mg 0.25mg 19%
Magnesium 81mg 8mg 17%
Copper 0.179mg 0.05mg 14%
Vitamin E 1.89mg 13%
Manganese 0.366mg 0.151mg 9%
Sodium 213mg 5mg 9%
Potassium 379mg 116mg 8%
Vitamin B2 0.09mg 0.014mg 6%
Vitamin B6 0.099mg 0.027mg 6%
Phosphorus 46mg 14mg 5%
Calcium 51mg 11mg 4%
Protein 1.8g 0.51g 3%
Carbs 3.74g 13.05g 3%
Folate 14µg 3µg 3%
Choline 18mg 3%
Vitamin B5 0.172mg 0.053mg 2%
Calories 19kcal 50kcal 2%
Vitamin B1 0.04mg 0.011mg 2%
Selenium 0.9µg 2%
Zinc 0.36mg 0.14mg 2%
Fiber 1.6g 1g 2%
Fats 0.2g 0.03g 0%
Net carbs 2.14g 12.05g N/A
Sugar 1.1g N/A
Vitamin B3 0.4mg 0.356mg 0%
Saturated fat 0.03g 0.004g 0%
Monounsaturated fat 0.04g 0.005g 0%
Polyunsaturated fat 0.07g 0.011g 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +252.9%
Contains more FatsFats +566.7%
Contains more OtherOther +515.4%
Contains more CarbsCarbs +248.9%
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +536.4%
Contains less Sat. FatSaturated fat -86.7%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.