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  6. Chard raw vs. Jerusalem artichoke

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

Chard raw vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
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.
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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient Chard raw Jerusalem artichoke 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%

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
2% 17% 78% 3%
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
80% 20%
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%

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.