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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
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
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

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
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
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Kiwi
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Chard raw
39%
Kiwi
Minerals Daily Need Coverage Score
34%
Chard raw
14%
Kiwi

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 210mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.001g)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 7.89g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 26)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.