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  6. Chard raw vs. Heart of palm

Chard raw vs. Heart of palm — In-Depth Nutrition Comparison

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How are chard raw and heart of palm different?

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, and vitamin E; however, heart of palm is richer in vitamin B6, copper, potassium, zinc, and phosphorus.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Chard raw contains 90 times more vitamin A than heart of palm. While chard raw contains 6116IU of vitamin A, heart of palm contains only 68IU.

Chard, swiss, raw and Hearts of palm, raw are the varieties used in this article.

Infographic

Chard raw vs Heart of palm 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% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +710%
Contains more CalciumCalcium +183.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +376.5%
Contains more CopperCopper +259.8%
Contains more ZincZinc +936.1%
Contains more PhosphorusPhosphorus +204.3%
Contains less SodiumSodium -93.4%
~equal in Iron ~1.69mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin AVitamin A +10100%
Contains more Vitamin EVitamin E +278%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B6Vitamin B6 +718.2%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Heart of palm DV% diff.
Vitamin K 830µg 0µg 692%
Vitamin B6 0.099mg 0.81mg 55%
Copper 0.179mg 0.644mg 52%
Potassium 379mg 1806mg 42%
Vitamin A 306µg 3µg 34%
Zinc 0.36mg 3.73mg 31%
Vitamin C 30mg 8mg 24%
Magnesium 81mg 10mg 17%
Manganese 0.366mg 16%
Phosphorus 46mg 140mg 13%
Vitamin E 1.89mg 0.5mg 9%
Sodium 213mg 14mg 9%
Carbs 3.74g 25.61g 7%
Vitamin B2 0.09mg 0.18mg 7%
Calories 19kcal 115kcal 5%
Vitamin B5 0.172mg 3%
Calcium 51mg 18mg 3%
Folate 14µg 24µg 3%
Choline 18mg 0mg 3%
Vitamin B3 0.4mg 0.9mg 3%
Protein 1.8g 2.7g 2%
Vitamin B1 0.04mg 0.05mg 1%
Iron 1.8mg 1.69mg 1%
Fats 0.2g 0.2g 0%
Net carbs 2.14g 24.11g N/A
Sugar 1.1g 17.16g N/A
Fiber 1.6g 1.5g 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.03g 0.046g 0%
Monounsaturated fat 0.04g 0.005g 0%
Polyunsaturated fat 0.07g 0.089g 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more WaterWater +33.3%
Contains more ProteinProtein +50%
Contains more CarbsCarbs +584.8%
Contains more OtherOther +24.4%
~equal in Fats ~0.2g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -34.8%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +27.1%

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.