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  6. Chard raw vs. Ladyfinger

Chard raw vs. Ladyfinger — In-Depth Nutrition Comparison

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Significant differences between chard raw and ladyfinger

  • Chard raw has more vitamin A, vitamin C, and magnesium; however, ladyfinger is richer in vitamin B12, vitamin B2, iron, vitamin B1, vitamin B5, and phosphorus.
  • Chard raw covers your daily vitamin A needs 111% more than ladyfinger.

Specific food types used in this comparison are Chard, swiss, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Chard raw vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +575%
Contains more PotassiumPotassium +235.4%
Contains more CopperCopper +88.4%
Contains more ManganeseManganese +52.5%
Contains more SeleniumSelenium +∞%
Contains more IronIron +98.9%
Contains more ZincZinc +216.7%
Contains more PhosphorusPhosphorus +276.1%
Contains less SodiumSodium -31%
~equal in Calcium ~47mg

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +83.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +610%
Contains more Vitamin B2Vitamin B2 +375.6%
Contains more Vitamin B3Vitamin B3 +426%
Contains more Vitamin B5Vitamin B5 +548.8%
Contains more Vitamin B6Vitamin B6 +23.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +450%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Ladyfinger DV% diff.
Vitamin K 830µg 692%
Cholesterol 0mg 221mg 74%
Vitamin C 30mg 0mg 33%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.09mg 0.428mg 26%
Iron 1.8mg 3.58mg 22%
Vitamin B1 0.04mg 0.284mg 20%
Carbs 3.74g 59.7g 19%
Vitamin B5 0.172mg 1.116mg 19%
Phosphorus 46mg 173mg 18%
Protein 1.8g 10.6g 18%
Calories 19kcal 363kcal 17%
Magnesium 81mg 12mg 16%
Folate 14µg 77µg 16%
Vitamin A 306µg 167µg 15%
Fats 0.2g 9.1g 14%
Saturated fat 0.03g 3.022g 14%
Vitamin E 1.89mg 13%
Vitamin B3 0.4mg 2.104mg 11%
Polyunsaturated fat 0.07g 1.423g 9%
Monounsaturated fat 0.04g 3.745g 9%
Copper 0.179mg 0.095mg 9%
Potassium 379mg 113mg 8%
Zinc 0.36mg 1.14mg 7%
Manganese 0.366mg 0.24mg 5%
Sodium 213mg 147mg 3%
Choline 18mg 3%
Fiber 1.6g 1g 2%
Vitamin B6 0.099mg 0.122mg 2%
Selenium 0.9µg 2%
Net carbs 2.14g 58.7g N/A
Calcium 51mg 47mg 0%
Sugar 1.1g N/A
Tryptophan 0.017mg 0.133mg 0%
Threonine 0.083mg 0.467mg 0%
Isoleucine 0.147mg 0.516mg 0%
Leucine 0.13mg 0.861mg 0%
Lysine 0.099mg 0.679mg 0%
Methionine 0.019mg 0.268mg 0%
Phenylalanine 0.11mg 0.511mg 0%
Valine 0.11mg 0.579mg 0%
Histidine 0.036mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +375.2%
Contains more OtherOther +45.5%
Contains more ProteinProtein +488.9%
Contains more FatsFats +4450%
Contains more CarbsCarbs +1496.3%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +9262.5%
Contains more Poly. FatPolyunsaturated fat +1932.9%

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.