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  6. Chard raw vs. Grape leaves

Chard raw vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between chard raw and grape leaves

  • Chard raw has more vitamin K and vitamin C, while grape leaves have more vitamin A, manganese, fiber, calcium, copper, vitamin B6, vitamin B2, and folate.
  • Chard raw's daily need coverage for vitamin K is 601% higher.
  • Grape leaves contain 3 times less vitamin C than chard raw. Chard raw contains 30mg of vitamin C, while grape leaves contain 11.1mg.

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

Infographic

Chard raw vs Grape leaves 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.
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PotassiumPotassium +39.3%
Contains more MagnesiumMagnesium +17.3%
Contains more CalciumCalcium +611.8%
Contains more IronIron +46.1%
Contains more CopperCopper +131.8%
Contains more ZincZinc +86.1%
Contains more PhosphorusPhosphorus +97.8%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +680.1%
~equal in Selenium ~0.9µg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +170.3%
Contains more Vitamin KVitamin K +664.3%
Contains more CholineCholine +40.6%
Contains more Vitamin AVitamin A +349.7%
Contains more Vitamin B2Vitamin B2 +293.3%
Contains more Vitamin B3Vitamin B3 +490.5%
Contains more Vitamin B5Vitamin B5 +34.3%
Contains more Vitamin B6Vitamin B6 +304%
Contains more FolateFolate +492.9%
~equal in Vitamin E ~2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Grape leaves DV% diff.
Vitamin K 830µg 108.6µg 601%
Vitamin A 306µg 1376µg 119%
Manganese 0.366mg 2.855mg 108%
Fiber 1.6g 11g 38%
Calcium 51mg 363mg 31%
Copper 0.179mg 0.415mg 26%
Vitamin B6 0.099mg 0.4mg 23%
Vitamin C 30mg 11.1mg 21%
Vitamin B2 0.09mg 0.354mg 20%
Folate 14µg 83µg 17%
Vitamin B3 0.4mg 2.362mg 12%
Iron 1.8mg 2.63mg 10%
Sodium 213mg 9mg 9%
Protein 1.8g 5.6g 8%
Polyunsaturated fat 0.07g 1.065g 7%
Phosphorus 46mg 91mg 6%
Carbs 3.74g 17.31g 5%
Calories 19kcal 93kcal 4%
Zinc 0.36mg 0.67mg 3%
Potassium 379mg 272mg 3%
Magnesium 81mg 95mg 3%
Fats 0.2g 2.12g 3%
Vitamin E 1.89mg 2mg 1%
Vitamin B5 0.172mg 0.231mg 1%
Choline 18mg 12.8mg 1%
Saturated fat 0.03g 0.336g 1%
Net carbs 2.14g 6.31g N/A
Sugar 1.1g 6.3g N/A
Selenium 0.9µg 0.9µg 0%
Vitamin B1 0.04mg 0.04mg 0%
Monounsaturated fat 0.04g 0.081g 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +26.4%
Contains more ProteinProtein +211.1%
Contains more FatsFats +960%
Contains more CarbsCarbs +362.8%
~equal in Other ~1.65g

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +102.5%
Contains more Poly. FatPolyunsaturated fat +1421.4%

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.