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. Marshmallow

Chard raw vs. Marshmallow — In-Depth Nutrition Comparison

Compare

Summary of differences between chard raw and marshmallow

  • Marshmallow has less vitamin K, vitamin A, vitamin C, iron, magnesium, manganese, vitamin E, potassium, copper, and vitamin B6 than chard raw.
  • Chard raw covers your daily need for vitamin K, 692% more than marshmallow.
  • The glycemic index of marshmallow is higher.

These are the specific foods used in this comparison Chard, swiss, raw and Candies, marshmallows.

Infographic

Chard raw vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +3950%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +7480%
Contains more IronIron +682.6%
Contains more CopperCopper +84.5%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +475%
Contains more ManganeseManganese +4475%
Contains less SodiumSodium -62.4%
Contains more SeleniumSelenium +88.9%

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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3900%
Contains more Vitamin B2Vitamin B2 +8900%
Contains more Vitamin B3Vitamin B3 +412.8%
Contains more Vitamin B5Vitamin B5 +3340%
Contains more Vitamin B6Vitamin B6 +3200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1300%
Contains more CholineCholine +17900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Marshmallow DV% diff.
Vitamin K 830µg 0µg 692%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Carbs 3.74g 81.3g 26%
Iron 1.8mg 0.23mg 20%
Magnesium 81mg 2mg 19%
Manganese 0.366mg 0.008mg 16%
Calories 19kcal 318kcal 15%
Vitamin E 1.89mg 0mg 13%
Potassium 379mg 5mg 11%
Copper 0.179mg 0.097mg 9%
Vitamin B2 0.09mg 0.001mg 7%
Vitamin B6 0.099mg 0.003mg 7%
Fiber 1.6g 0.1g 6%
Sodium 213mg 80mg 6%
Calcium 51mg 3mg 5%
Phosphorus 46mg 8mg 5%
Folate 14µg 1µg 3%
Choline 18mg 0.1mg 3%
Vitamin B5 0.172mg 0.005mg 3%
Vitamin B1 0.04mg 0.001mg 3%
Zinc 0.36mg 0.04mg 3%
Vitamin B3 0.4mg 0.078mg 2%
Selenium 0.9µg 1.7µg 1%
Protein 1.8g 1.8g 0%
Fats 0.2g 0.2g 0%
Net carbs 2.14g 81.2g N/A
Sugar 1.1g 57.56g N/A
Saturated fat 0.03g 0.056g 0%
Monounsaturated fat 0.04g 0.08g 0%
Polyunsaturated fat 0.07g 0.047g 0%
Tryptophan 0.017mg 0mg 0%
Threonine 0.083mg 0.035mg 0%
Isoleucine 0.147mg 0.028mg 0%
Leucine 0.13mg 0.066mg 0%
Lysine 0.099mg 0.077mg 0%
Methionine 0.019mg 0.015mg 0%
Phenylalanine 0.11mg 0.042mg 0%
Valine 0.11mg 0.05mg 0%
Histidine 0.036mg 0.017mg 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% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more WaterWater +465%
Contains more OtherOther +433.3%
Contains more CarbsCarbs +2073.8%
~equal in Protein ~1.8g
~equal in Fats ~0.2g

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -46.4%
Contains more Poly. FatPolyunsaturated fat +48.9%
Contains more Mono. FatMonounsaturated fat +100%

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.