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  6. Chard raw vs. Kiwi

Chard raw vs. Kiwi — In-Depth Nutrition Comparison

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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

Chard raw vs Kiwi 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%
Kiwi
Kiwi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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.
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%
Kiwi
Kiwi
2
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.183mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Kiwi 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%

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
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +17.5%
Contains more Poly. FatPolyunsaturated fat +310%
~equal in Saturated fat ~0.029g

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.