Chard raw vs. Garlic — In-Depth Nutrition Comparison
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Important differences between chard raw and garlic
- Chard raw has more vitamin K, vitamin A, and magnesium; however, garlic has more vitamin B6, manganese, selenium, phosphorus, vitamin B1, copper, and calcium.
- Chard raw's daily need coverage for vitamin K is 690% more.
- Chard raw has 680 times more vitamin A than garlic. Chard raw has 6116IU of vitamin A, while garlic has 9IU.
The food varieties used in the comparison are Chard, swiss, raw and Garlic, 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 | +224% |
| Contains more CalciumCalcium | +254.9% |
| Contains more CopperCopper | +67% |
| Contains more ZincZinc | +222.2% |
| Contains more PhosphorusPhosphorus | +232.6% |
| Contains less SodiumSodium | -92% |
| Contains more ManganeseManganese | +356.8% |
| Contains more SeleniumSelenium | +1477.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2262.5% |
| Contains more Vitamin KVitamin K | +48723.5% |
| Contains more FolateFolate | +366.7% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B2Vitamin B2 | +22.2% |
| Contains more Vitamin B3Vitamin B3 | +75% |
| Contains more Vitamin B5Vitamin B5 | +246.5% |
| Contains more Vitamin B6Vitamin B6 | +1147.5% |
| Contains more CholineCholine | +28.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 1.7µg | 690% |
| Vitamin B6 | 0.099mg | 1.235mg | 87% |
| Manganese | 0.366mg | 1.672mg | 57% |
| Vitamin A | 306µg | 0µg | 34% |
| Selenium | 0.9µg | 14.2µg | 24% |
| Phosphorus | 46mg | 153mg | 15% |
| Vitamin B1 | 0.04mg | 0.2mg | 13% |
| Magnesium | 81mg | 25mg | 13% |
| Calcium | 51mg | 181mg | 13% |
| Copper | 0.179mg | 0.299mg | 13% |
| Vitamin E | 1.89mg | 0.08mg | 12% |
| Carbs | 3.74g | 33.06g | 10% |
| Sodium | 213mg | 17mg | 9% |
| Protein | 1.8g | 6.36g | 9% |
| Vitamin B5 | 0.172mg | 0.596mg | 8% |
| Calories | 19kcal | 149kcal | 7% |
| Zinc | 0.36mg | 1.16mg | 7% |
| Folate | 14µg | 3µg | 3% |
| Vitamin B2 | 0.09mg | 0.11mg | 2% |
| Vitamin B3 | 0.4mg | 0.7mg | 2% |
| Fiber | 1.6g | 2.1g | 2% |
| Polyunsaturated fat | 0.07g | 0.249g | 1% |
| Iron | 1.8mg | 1.7mg | 1% |
| Potassium | 379mg | 401mg | 1% |
| Vitamin C | 30mg | 31.2mg | 1% |
| Choline | 18mg | 23.2mg | 1% |
| Fats | 0.2g | 0.5g | 0% |
| Net carbs | 2.14g | 30.96g | N/A |
| Sugar | 1.1g | 1g | N/A |
| Saturated fat | 0.03g | 0.089g | 0% |
| Monounsaturated fat | 0.04g | 0.011g | 0% |
| Tryptophan | 0.017mg | 0.066mg | 0% |
| Threonine | 0.083mg | 0.157mg | 0% |
| Isoleucine | 0.147mg | 0.217mg | 0% |
| Leucine | 0.13mg | 0.308mg | 0% |
| Lysine | 0.099mg | 0.273mg | 0% |
| Methionine | 0.019mg | 0.076mg | 0% |
| Phenylalanine | 0.11mg | 0.183mg | 0% |
| Valine | 0.11mg | 0.291mg | 0% |
| Histidine | 0.036mg | 0.113mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +58.2% |
| Contains more ProteinProtein | +253.3% |
| Contains more FatsFats | +150% |
| Contains more CarbsCarbs | +784% |
~equal in
Other
~1.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.3% |
| Contains more Mono. FatMonounsaturated fat | +263.6% |
| Contains more Poly. FatPolyunsaturated fat | +255.7% |