Chard raw vs. Mixed nuts — In-Depth Nutrition Comparison
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The main differences between Chard raw and Mixed nuts
- Chard raw is richer in Vitamin K, and Vitamin A RAE, yet Mixed nuts are richer in Copper, Manganese, Selenium, Phosphorus, Vitamin B3, Vitamin E , and Magnesium.
- Daily need coverage for Vitamin K from Chard raw is 687% higher.
- Chard raw contains less Saturated Fat.
Food types used in this article are Chard, swiss, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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
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Calcium
+129.4%
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Iron
+45%
Contains
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Magnesium
+182.7%
Contains
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Phosphorus
+891.3%
Contains
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Potassium
+66.8%
Contains
less
Sodium
-97.7%
Contains
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Zinc
+833.3%
Contains
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Copper
+406.7%
Contains
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Manganese
+457.4%
Contains
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Selenium
+3666.7%
Contains
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Calcium
+129.4%
Contains
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Iron
+45%
Contains
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Magnesium
+182.7%
Contains
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Phosphorus
+891.3%
Contains
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Potassium
+66.8%
Contains
less
Sodium
-97.7%
Contains
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Zinc
+833.3%
Contains
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Copper
+406.7%
Contains
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Manganese
+457.4%
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Selenium
+3666.7%
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.
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Contains
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Vitamin A
+203766.7%
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Vitamin C
+5900%
Contains
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Vitamin K
+14461.4%
Contains
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Vitamin E
+313.8%
Contains
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Vitamin B1
+372.5%
Contains
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Vitamin B2
+117.8%
Contains
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Vitamin B3
+1827.3%
Contains
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Vitamin B5
+562.8%
Contains
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Vitamin B6
+255.6%
Contains
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Folate
+492.9%
Contains
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Vitamin A
+203766.7%
Contains
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Vitamin C
+5900%
Contains
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Vitamin K
+14461.4%
Contains
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Vitamin E
+313.8%
Contains
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Vitamin B1
+372.5%
Contains
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Vitamin B2
+117.8%
Contains
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Vitamin B3
+1827.3%
Contains
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Vitamin B5
+562.8%
Contains
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Vitamin B6
+255.6%
Contains
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Folate
+492.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+4354.8%
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Protein
+1013.3%
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Fats
+26875%
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Carbs
+462.8%
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Other
+80%
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
Contains
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Water
+4354.8%
Contains
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Protein
+1013.3%
Contains
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Fats
+26875%
Contains
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Carbs
+462.8%
Contains
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Other
+80%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-99.7%
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Monounsaturated Fat
+71120%
Contains
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Polyunsaturated fat
+20774.3%
Saturated Fat:
0.03 g
Monounsaturated Fat:
0.04 g
Polyunsaturated fat:
0.07 g
Saturated Fat:
8.711 g
Monounsaturated Fat:
28.488 g
Polyunsaturated fat:
14.612 g
Contains
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Saturated Fat
-99.7%
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Monounsaturated Fat
+71120%
Contains
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Polyunsaturated fat
+20774.3%
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 Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.14g | 14.05g |
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| Protein | 1.8g | 20.04g |
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| Fats | 0.2g | 53.95g |
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| Carbs | 3.74g | 21.05g |
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| Calories | 19kcal | 607kcal |
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| Starch | 4.2g |
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| Sugar | 1.1g | 4.15g |
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| Fiber | 1.6g | 7g |
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| Calcium | 51mg | 117mg |
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| Iron | 1.8mg | 2.61mg |
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| Magnesium | 81mg | 229mg |
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| Phosphorus | 46mg | 456mg |
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| Potassium | 379mg | 632mg |
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| Sodium | 213mg | 5mg |
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| Zinc | 0.36mg | 3.36mg |
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| Copper | 0.179mg | 0.907mg |
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| Manganese | 0.366mg | 2.04mg |
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| Selenium | 0.9µg | 33.9µg |
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| Vitamin A | 6116IU | 3IU |
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| Vitamin A RAE | 306µg | 0µg |
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| Vitamin E | 1.89mg | 7.82mg |
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| Vitamin C | 30mg | 0.5mg |
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| Vitamin B1 | 0.04mg | 0.189mg |
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| Vitamin B2 | 0.09mg | 0.196mg |
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| Vitamin B3 | 0.4mg | 7.709mg |
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| Vitamin B5 | 0.172mg | 1.14mg |
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| Vitamin B6 | 0.099mg | 0.352mg |
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| Folate | 14µg | 83µg |
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| Vitamin K | 830µg | 5.7µg |
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| Tryptophan | 0.017mg | 0.22mg |
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| Threonine | 0.083mg | 0.703mg |
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| Isoleucine | 0.147mg | 0.826mg |
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| Leucine | 0.13mg | 1.656mg |
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| Lysine | 0.099mg | 0.782mg |
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| Methionine | 0.019mg | 0.283mg |
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| Phenylalanine | 0.11mg | 1.182mg |
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| Valine | 0.11mg | 1.001mg |
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| Histidine | 0.036mg | 0.572mg |
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| Trans Fat | 0g | 0.055g |
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| Saturated Fat | 0.03g | 8.711g |
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| Omega-3 - EPA | 0g | 0.005g |
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| Monounsaturated Fat | 0.04g | 28.488g |
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| Polyunsaturated fat | 0.07g | 14.612g |
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| Omega-6 - Eicosadienoic acid | 0.013g |
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| Omega-6 - Linoleic acid | 14.455g |
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| Omega-3 - ALA | 0.082g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
222%
52%
Minerals Daily Need Coverage Score
34%
139%
Comparison summary
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 208mg)
Which food is lower in glycemic index?
Mixed nuts is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 3.05g)
Which food is lower in Saturated Fat?
Chard raw is lower in Saturated Fat (difference - 8.681g)
Which food is cheaper?
Chard raw is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)