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  6. Chard raw vs. Grapefruit

Chard raw vs. Grapefruit — In-Depth Nutrition Comparison

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How are chard raw and grapefruit different?

  • Chard raw has more vitamin K, vitamin A, iron, magnesium, copper, manganese, vitamin E, and potassium than grapefruit.
  • Daily need coverage for vitamin K for chard raw is 692% higher.

Chard, swiss, raw and Grapefruit, raw, pink, and red, all areas are the varieties used in this article.

Infographic

Chard raw vs Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +131.8%
Contains more PotassiumPotassium +180.7%
Contains more IronIron +2150%
Contains more CopperCopper +459.4%
Contains more ZincZinc +414.3%
Contains more PhosphorusPhosphorus +155.6%
Contains more ManganeseManganese +1563.6%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -100%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin AVitamin A +427.6%
Contains more Vitamin EVitamin E +1353.8%
Contains more Vitamin B2Vitamin B2 +190.3%
Contains more Vitamin B3Vitamin B3 +96.1%
Contains more Vitamin B6Vitamin B6 +86.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +133.8%
Contains more Vitamin B5Vitamin B5 +52.3%
~equal in Vitamin C ~31.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.043mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient Chard raw Grapefruit DV% diff.
Vitamin K 830µg 0µg 692%
Vitamin A 306µg 58µg 28%
Iron 1.8mg 0.08mg 22%
Magnesium 81mg 9mg 17%
Copper 0.179mg 0.032mg 16%
Manganese 0.366mg 0.022mg 15%
Vitamin E 1.89mg 0.13mg 12%
Sodium 213mg 0mg 9%
Potassium 379mg 135mg 7%
Vitamin B2 0.09mg 0.031mg 5%
Phosphorus 46mg 18mg 4%
Vitamin B6 0.099mg 0.053mg 4%
Calcium 51mg 22mg 3%
Zinc 0.36mg 0.07mg 3%
Fructose 1.77g 2%
Carbs 3.74g 10.66g 2%
Protein 1.8g 0.77g 2%
Choline 18mg 7.7mg 2%
Vitamin B5 0.172mg 0.262mg 2%
Vitamin B3 0.4mg 0.204mg 1%
Calories 19kcal 42kcal 1%
Selenium 0.9µg 0.1µg 1%
Vitamin C 30mg 31.2mg 1%
Fats 0.2g 0.14g 0%
Net carbs 2.14g 9.06g N/A
Sugar 1.1g 6.89g N/A
Fiber 1.6g 1.6g 0%
Vitamin B1 0.04mg 0.043mg 0%
Folate 14µg 13µg 0%
Saturated fat 0.03g 0.021g 0%
Monounsaturated fat 0.04g 0.02g 0%
Polyunsaturated fat 0.07g 0.036g 0%
Tryptophan 0.017mg 0.008mg 0%
Threonine 0.083mg 0.013mg 0%
Isoleucine 0.147mg 0.008mg 0%
Leucine 0.13mg 0.015mg 0%
Lysine 0.099mg 0.019mg 0%
Methionine 0.019mg 0.007mg 0%
Phenylalanine 0.11mg 0.013mg 0%
Valine 0.11mg 0.015mg 0%
Histidine 0.036mg 0.008mg 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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +133.8%
Contains more FatsFats +42.9%
Contains more OtherOther +332.4%
Contains more CarbsCarbs +185%
~equal in Water ~88.06g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +94.4%
Contains less Sat. FatSaturated fat -30%

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.