Chard raw vs. Kiwi — In-Depth Nutrition Comparison
Compare
A recap on differences between chard raw and kiwi
- Chard raw is higher in vitamin K, vitamin A, iron, magnesium, manganese, and copper, yet kiwi is higher in vitamin C and fiber.
- Chard raw covers your daily vitamin K needs 658% more than kiwi.
- Chard raw contains 71 times more sodium than kiwi. While chard raw contains 213mg of sodium, kiwi contains only 3mg.
- The glycemic index of chard raw is lower.
Food varieties used in this article are Chard, swiss, raw and Kiwifruit, green, raw.
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.
| Contains more MagnesiumMagnesium | +376.5% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +21.5% |
| Contains more IronIron | +480.6% |
| Contains more CopperCopper | +37.7% |
| Contains more ZincZinc | +157.1% |
| Contains more PhosphorusPhosphorus | +35.3% |
| Contains more ManganeseManganese | +273.5% |
| Contains more SeleniumSelenium | +350% |
| Contains less SodiumSodium | -98.6% |
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 AVitamin A | +7550% |
| Contains more Vitamin EVitamin E | +29.5% |
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B2Vitamin B2 | +260% |
| Contains more Vitamin B3Vitamin B3 | +17.3% |
| Contains more Vitamin B6Vitamin B6 | +57.1% |
| Contains more Vitamin KVitamin K | +1959.6% |
| Contains more CholineCholine | +130.8% |
| Contains more Vitamin CVitamin C | +209% |
| Contains more FolateFolate | +78.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +57.9% |
| Contains more WaterWater | +11.5% |
| Contains more OtherOther | +162.3% |
| Contains more FatsFats | +160% |
| Contains more CarbsCarbs | +292% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +17.5% |
| Contains more Poly. FatPolyunsaturated fat | +310% |
~equal in
Saturated fat
~0.029g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 830µg | 40.3µg | 658% |
| Vitamin C | 30mg | 92.7mg | 70% |
| Vitamin A | 306µg | 4µg | 34% |
| Iron | 1.8mg | 0.31mg | 19% |
| Magnesium | 81mg | 17mg | 15% |
| Manganese | 0.366mg | 0.098mg | 12% |
| Sodium | 213mg | 3mg | 9% |
| Fiber | 1.6g | 3g | 6% |
| Fructose | 4.35g | 5% | |
| Vitamin B2 | 0.09mg | 0.025mg | 5% |
| Copper | 0.179mg | 0.13mg | 5% |
| Carbs | 3.74g | 14.66g | 4% |
| Folate | 14µg | 25µg | 3% |
| Vitamin B6 | 0.099mg | 0.063mg | 3% |
| Vitamin E | 1.89mg | 1.46mg | 3% |
| Choline | 18mg | 7.8mg | 2% |
| Calories | 19kcal | 61kcal | 2% |
| Phosphorus | 46mg | 34mg | 2% |
| Potassium | 379mg | 312mg | 2% |
| Zinc | 0.36mg | 0.14mg | 2% |
| Calcium | 51mg | 34mg | 2% |
| Polyunsaturated fat | 0.07g | 0.287g | 1% |
| Vitamin B1 | 0.04mg | 0.027mg | 1% |
| Protein | 1.8g | 1.14g | 1% |
| Selenium | 0.9µg | 0.2µg | 1% |
| Fats | 0.2g | 0.52g | 0% |
| Net carbs | 2.14g | 11.66g | N/A |
| Sugar | 1.1g | 8.99g | N/A |
| Vitamin B3 | 0.4mg | 0.341mg | 0% |
| Vitamin B5 | 0.172mg | 0.183mg | 0% |
| Saturated fat | 0.03g | 0.029g | 0% |
| Monounsaturated fat | 0.04g | 0.047g | 0% |
| Tryptophan | 0.017mg | 0.015mg | 0% |
| Threonine | 0.083mg | 0.047mg | 0% |
| Isoleucine | 0.147mg | 0.051mg | 0% |
| Leucine | 0.13mg | 0.066mg | 0% |
| Lysine | 0.099mg | 0.061mg | 0% |
| Methionine | 0.019mg | 0.024mg | 0% |
| Phenylalanine | 0.11mg | 0.044mg | 0% |
| Valine | 0.11mg | 0.057mg | 0% |
| Histidine | 0.036mg | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
39%
Minerals Daily Need Coverage Score
34%
14%
Comparison summary
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 210mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.001g)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 7.89g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 26)
Which food is cheaper?
Chard raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)