Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Kumquat

Chard raw vs. Kumquat — In-Depth Nutrition Comparison

Compare

What are the main differences between chard raw and kumquat?

  • Chard raw is richer in vitamin K, vitamin A, magnesium, iron, vitamin E, manganese, and copper, while kumquat is higher in fiber and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 692% higher.
  • Kumquat has 21 times less sodium than chard raw. Chard raw has 213mg of sodium, while kumquat has 10mg.
  • Kumquat has a higher glycemic index (67) than chard raw (32).

We used Chard, swiss, raw and Kumquats, raw types in this comparison.

Infographic

Chard raw vs Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +305%
Contains more PotassiumPotassium +103.8%
Contains more IronIron +109.3%
Contains more CopperCopper +88.4%
Contains more ZincZinc +111.8%
Contains more PhosphorusPhosphorus +142.1%
Contains more ManganeseManganese +171.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +21.6%
Contains less SodiumSodium -95.3%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin AVitamin A +1940%
Contains more Vitamin EVitamin E +1160%
Contains more Vitamin B6Vitamin B6 +175%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +114.3%
Contains more Vitamin CVitamin C +46.3%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more FolateFolate +21.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.037mg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B3 ~0.429mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Kumquat DV% diff.
Vitamin K 830µg 0µg 692%
Vitamin A 306µg 15µg 32%
Fiber 1.6g 6.5g 20%
Vitamin C 30mg 43.9mg 15%
Magnesium 81mg 20mg 15%
Vitamin E 1.89mg 0.15mg 12%
Iron 1.8mg 0.86mg 12%
Manganese 0.366mg 0.135mg 10%
Copper 0.179mg 0.095mg 9%
Sodium 213mg 10mg 9%
Potassium 379mg 186mg 6%
Vitamin B6 0.099mg 0.036mg 5%
Phosphorus 46mg 19mg 4%
Carbs 3.74g 15.9g 4%
Calories 19kcal 71kcal 3%
Selenium 0.9µg 0µg 2%
Choline 18mg 8.4mg 2%
Zinc 0.36mg 0.17mg 2%
Folate 14µg 17µg 1%
Calcium 51mg 62mg 1%
Polyunsaturated fat 0.07g 0.171g 1%
Vitamin B5 0.172mg 0.208mg 1%
Fats 0.2g 0.86g 1%
Protein 1.8g 1.88g 0%
Net carbs 2.14g 9.4g N/A
Sugar 1.1g 9.36g N/A
Vitamin B1 0.04mg 0.037mg 0%
Vitamin B2 0.09mg 0.09mg 0%
Vitamin B3 0.4mg 0.429mg 0%
Saturated fat 0.03g 0.103g 0%
Monounsaturated fat 0.04g 0.154g 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% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more WaterWater +14.6%
Contains more OtherOther +213.7%
Contains more FatsFats +330%
Contains more CarbsCarbs +325.1%
~equal in Protein ~1.88g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -70.9%
Contains more Mono. FatMonounsaturated fat +285%
Contains more Poly. FatPolyunsaturated fat +144.3%

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.