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  6. Chard raw vs. True morels

Chard raw vs. True morels — In-Depth Nutrition Comparison

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What are the differences between chard raw and true morels?

  • Chard raw is higher in vitamin A and magnesium, yet true morels are higher in iron, copper, vitamin D, phosphorus, zinc, vitamin B3, manganese, and vitamin B2.
  • True morels' daily need coverage for iron is 130% more.

We used Chard, swiss, raw and Mushrooms, morel, raw types in this article.

Infographic

Chard raw vs True morels 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% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +18.6%
Contains more IronIron +576.7%
Contains more CopperCopper +249.2%
Contains more ZincZinc +463.9%
Contains more PhosphorusPhosphorus +321.7%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +60.4%
Contains more SeleniumSelenium +144.4%
~equal in Potassium ~411mg

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% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.6%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +72.5%
Contains more Vitamin B2Vitamin B2 +127.8%
Contains more Vitamin B3Vitamin B3 +463%
Contains more Vitamin B5Vitamin B5 +155.8%
Contains more Vitamin B6Vitamin B6 +37.4%
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Chard raw True morels DV% diff.
Vitamin K 830µg 692%
Iron 1.8mg 12.18mg 130%
Copper 0.179mg 0.625mg 50%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 33%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Phosphorus 46mg 194mg 21%
Magnesium 81mg 19mg 15%
Zinc 0.36mg 2.03mg 15%
Vitamin E 1.89mg 13%
Vitamin B3 0.4mg 2.252mg 12%
Manganese 0.366mg 0.587mg 10%
Vitamin B2 0.09mg 0.205mg 9%
Sodium 213mg 21mg 8%
Fiber 1.6g 2.8g 5%
Vitamin B5 0.172mg 0.44mg 5%
Vitamin B6 0.099mg 0.136mg 3%
Choline 18mg 3%
Protein 1.8g 3.12g 3%
Polyunsaturated fat 0.07g 0.433g 2%
Selenium 0.9µg 2.2µg 2%
Vitamin B1 0.04mg 0.069mg 2%
Folate 14µg 9µg 1%
Calories 19kcal 31kcal 1%
Potassium 379mg 411mg 1%
Calcium 51mg 43mg 1%
Fats 0.2g 0.57g 1%
Carbs 3.74g 5.1g 0%
Net carbs 2.14g 2.3g N/A
Sugar 1.1g 0.6g N/A
Saturated fat 0.03g 0.065g 0%
Monounsaturated fat 0.04g 0.052g 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%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g 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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +73.3%
Contains more FatsFats +185%
Contains more CarbsCarbs +36.4%
~equal in Water ~89.61g
~equal in Other ~1.6g

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -53.8%
Contains more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +518.6%

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.