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Chard raw vs. Kumquat — In-Depth Nutrition Comparison

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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

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%

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 Kumquat
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Kumquat
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
18%
Kumquat
Minerals Daily Need Coverage Score
34%
Chard raw
14%
Kumquat

Comparison summary

Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 203mg)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 8.26g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.073g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.