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  6. Chard raw vs. Gooseberry

Chard raw vs. Gooseberry — In-Depth Nutrition Comparison

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The main differences between chard raw and gooseberries

  • Chard raw is richer in vitamin A, iron, magnesium, copper, vitamin E, manganese, and potassium, yet gooseberries are richer in fiber.
  • Daily need coverage for vitamin A for chard raw is 117% higher.
  • Chard raw contains 213 times more sodium than gooseberries. Chard raw contains 213mg of sodium, while gooseberries contain 1mg.
  • Gooseberries have a lower glycemic index than chard raw.

Food types used in this article are Chard, swiss, raw and Gooseberries, raw.

Infographic

Chard raw vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +710%
Contains more CalciumCalcium +104%
Contains more PotassiumPotassium +91.4%
Contains more IronIron +480.6%
Contains more CopperCopper +155.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +70.4%
Contains more ManganeseManganese +154.2%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -99.5%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +1940%
Contains more Vitamin EVitamin E +410.8%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +66.3%
~equal in Vitamin C ~27.7mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Gooseberry DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 15µg 32%
Iron 1.8mg 0.31mg 19%
Magnesium 81mg 10mg 17%
Copper 0.179mg 0.07mg 12%
Fiber 1.6g 4.3g 11%
Manganese 0.366mg 0.144mg 10%
Vitamin E 1.89mg 0.37mg 10%
Sodium 213mg 1mg 9%
Vitamin B2 0.09mg 0.03mg 5%
Potassium 379mg 198mg 5%
Choline 18mg 3%
Phosphorus 46mg 27mg 3%
Vitamin C 30mg 27.7mg 3%
Calcium 51mg 25mg 3%
Zinc 0.36mg 0.12mg 2%
Polyunsaturated fat 0.07g 0.317g 2%
Carbs 3.74g 10.18g 2%
Protein 1.8g 0.88g 2%
Vitamin B5 0.172mg 0.286mg 2%
Folate 14µg 6µg 2%
Selenium 0.9µg 0.6µg 1%
Vitamin B3 0.4mg 0.3mg 1%
Vitamin B6 0.099mg 0.08mg 1%
Fats 0.2g 0.58g 1%
Calories 19kcal 44kcal 1%
Net carbs 2.14g 5.88g N/A
Sugar 1.1g N/A
Vitamin B1 0.04mg 0.04mg 0%
Saturated fat 0.03g 0.038g 0%
Monounsaturated fat 0.04g 0.051g 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +104.5%
Contains more OtherOther +226.5%
Contains more FatsFats +190%
Contains more CarbsCarbs +172.2%
~equal in Water ~87.87g

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains less Sat. FatSaturated fat -21.1%
Contains more Mono. FatMonounsaturated fat +27.5%
Contains more Poly. FatPolyunsaturated fat +352.9%

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.