Chard raw vs. Mango — In-Depth Nutrition Comparison
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Summary of differences between chard raw and mango
- Chard raw has more vitamin K, vitamin A, iron, magnesium, manganese, copper, and vitamin E; however, mango is higher in folate and vitamin C.
- Chard raw covers your daily need for vitamin K, 688% more than mango.
- Chard raw has 213 times more sodium than mango. While chard raw has 213mg of sodium, mango has only 1mg.
- The glycemic index of mango is higher.
These are the specific foods used in this comparison Chard, swiss, raw and Mangos, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +710% |
| Contains more CalciumCalcium | +363.6% |
| Contains more PotassiumPotassium | +125.6% |
| Contains more IronIron | +1025% |
| Contains more CopperCopper | +61.3% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +228.6% |
| Contains more ManganeseManganese | +481% |
| Contains more SeleniumSelenium | +50% |
| Contains less SodiumSodium | -99.5% |
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.
| Contains more Vitamin AVitamin A | +466.7% |
| Contains more Vitamin EVitamin E | +110% |
| Contains more Vitamin B1Vitamin B1 | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +136.8% |
| Contains more Vitamin KVitamin K | +19661.9% |
| Contains more CholineCholine | +136.8% |
| Contains more Vitamin CVitamin C | +21.3% |
| Contains more Vitamin B3Vitamin B3 | +67.3% |
| Contains more Vitamin B5Vitamin B5 | +14.5% |
| Contains more Vitamin B6Vitamin B6 | +20.2% |
| Contains more FolateFolate | +207.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +119.5% |
| Contains more OtherOther | +344.4% |
| Contains more FatsFats | +90% |
| Contains more CarbsCarbs | +300.5% |
~equal in
Water
~83.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.4% |
| Contains more Mono. FatMonounsaturated fat | +250% |
~equal in
Polyunsaturated fat
~0.071g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 830µg | 4.2µg | 688% |
| Vitamin A | 306µg | 54µg | 28% |
| Iron | 1.8mg | 0.16mg | 21% |
| Magnesium | 81mg | 10mg | 17% |
| Manganese | 0.366mg | 0.063mg | 13% |
| Sodium | 213mg | 1mg | 9% |
| Copper | 0.179mg | 0.111mg | 8% |
| Folate | 14µg | 43µg | 7% |
| Vitamin C | 30mg | 36.4mg | 7% |
| Vitamin E | 1.89mg | 0.9mg | 7% |
| Potassium | 379mg | 168mg | 6% |
| Fructose | 4.68g | 6% | |
| Phosphorus | 46mg | 14mg | 5% |
| Carbs | 3.74g | 14.98g | 4% |
| Calcium | 51mg | 11mg | 4% |
| Vitamin B2 | 0.09mg | 0.038mg | 4% |
| Vitamin B6 | 0.099mg | 0.119mg | 2% |
| Vitamin B3 | 0.4mg | 0.669mg | 2% |
| Choline | 18mg | 7.6mg | 2% |
| Calories | 19kcal | 60kcal | 2% |
| Protein | 1.8g | 0.82g | 2% |
| Zinc | 0.36mg | 0.09mg | 2% |
| Selenium | 0.9µg | 0.6µg | 1% |
| Vitamin B1 | 0.04mg | 0.028mg | 1% |
| Vitamin B5 | 0.172mg | 0.197mg | 1% |
| Fats | 0.2g | 0.38g | 0% |
| Net carbs | 2.14g | 13.38g | N/A |
| Sugar | 1.1g | 13.66g | N/A |
| Fiber | 1.6g | 1.6g | 0% |
| Saturated fat | 0.03g | 0.092g | 0% |
| Monounsaturated fat | 0.04g | 0.14g | 0% |
| Polyunsaturated fat | 0.07g | 0.071g | 0% |
| Tryptophan | 0.017mg | 0.013mg | 0% |
| Threonine | 0.083mg | 0.031mg | 0% |
| Isoleucine | 0.147mg | 0.029mg | 0% |
| Leucine | 0.13mg | 0.05mg | 0% |
| Lysine | 0.099mg | 0.066mg | 0% |
| Methionine | 0.019mg | 0.008mg | 0% |
| Phenylalanine | 0.11mg | 0.027mg | 0% |
| Valine | 0.11mg | 0.042mg | 0% |
| Histidine | 0.036mg | 0.019mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
34%
9%
Comparison summary
Which food contains less Sodium?
Mango contains less Sodium (difference - 212mg)
Which food is cheaper?
Mango is cheaper (difference - $0.1)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 12.56g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.062g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.