Chard raw vs. Jerusalem artichoke — In-Depth Nutrition Comparison
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Summary of differences between chard raw and jerusalem artichoke
- Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, manganese, and vitamin E; however, jerusalem artichoke is higher in iron, vitamin B1, and vitamin B3.
- Chard raw covers your daily need for vitamin K, 692% more than jerusalem artichoke.
- Chard raw has 306 times more vitamin A than jerusalem artichoke. While chard raw has 6116IU of vitamin A, jerusalem artichoke has only 20IU.
- Jerusalem artichoke has less sodium.
These are the specific foods used in this comparison Chard, swiss, raw and Jerusalem-artichokes, 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 | +376.5% |
| Contains more CalciumCalcium | +264.3% |
| Contains more CopperCopper | +27.9% |
| Contains more ZincZinc | +200% |
| Contains more ManganeseManganese | +510% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more PotassiumPotassium | +13.2% |
| Contains more IronIron | +88.9% |
| Contains more PhosphorusPhosphorus | +69.6% |
| Contains less SodiumSodium | -98.1% |
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 CVitamin C | +650% |
| Contains more Vitamin AVitamin A | +30500% |
| Contains more Vitamin EVitamin E | +894.7% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B6Vitamin B6 | +28.6% |
| Contains more Vitamin KVitamin K | +829900% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B3Vitamin B3 | +225% |
| Contains more Vitamin B5Vitamin B5 | +130.8% |
| Contains more CholineCholine | +66.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
| Contains more FatsFats | +1900% |
| Contains more WaterWater | +18.8% |
| Contains more ProteinProtein | +11.1% |
| Contains more CarbsCarbs | +366.3% |
| Contains more OtherOther | +58.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.03 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
Saturated fat:
Sat. Fat
0 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.001 g
| Contains more Mono. FatMonounsaturated fat | +900% |
| Contains more Poly. FatPolyunsaturated fat | +6900% |
| Contains less Sat. FatSaturated fat | -100% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 830µg | 0.1µg | 692% |
| Vitamin A | 306µg | 1µg | 34% |
| Vitamin C | 30mg | 4mg | 29% |
| Iron | 1.8mg | 3.4mg | 20% |
| Magnesium | 81mg | 17mg | 15% |
| Vitamin B1 | 0.04mg | 0.2mg | 13% |
| Manganese | 0.366mg | 0.06mg | 13% |
| Vitamin E | 1.89mg | 0.19mg | 11% |
| Sodium | 213mg | 4mg | 9% |
| Vitamin B3 | 0.4mg | 1.3mg | 6% |
| Vitamin B5 | 0.172mg | 0.397mg | 5% |
| Carbs | 3.74g | 17.44g | 5% |
| Phosphorus | 46mg | 78mg | 5% |
| Calcium | 51mg | 14mg | 4% |
| Copper | 0.179mg | 0.14mg | 4% |
| Calories | 19kcal | 73kcal | 3% |
| Zinc | 0.36mg | 0.12mg | 2% |
| Vitamin B2 | 0.09mg | 0.06mg | 2% |
| Vitamin B6 | 0.099mg | 0.077mg | 2% |
| Choline | 18mg | 30mg | 2% |
| Potassium | 379mg | 429mg | 1% |
| Protein | 1.8g | 2g | 0% |
| Fats | 0.2g | 0.01g | 0% |
| Net carbs | 2.14g | 15.84g | N/A |
| Sugar | 1.1g | 9.6g | N/A |
| Fiber | 1.6g | 1.6g | 0% |
| Selenium | 0.9µg | 0.7µg | 0% |
| Folate | 14µg | 13µg | 0% |
| Saturated fat | 0.03g | 0g | 0% |
| Monounsaturated fat | 0.04g | 0.004g | 0% |
| Polyunsaturated fat | 0.07g | 0.001g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
185%
13%
Minerals Daily Need Coverage Score
34%
28%
Comparison summary
Which food contains less Sodium?
Jerusalem artichoke contains less Sodium (difference - 209mg)
Which food is lower in Saturated fat?
Jerusalem artichoke is lower in Saturated fat (difference - 0.03g)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 8.5g)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.