Chard raw vs. Shiitake — In-Depth Nutrition Comparison
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A recap on differences between chard raw and shiitake
- Chard raw is higher in iron and magnesium, yet shiitake is higher in vitamin B5, vitamin B3, vitamin B6, vitamin B2, phosphorus, selenium, and zinc.
- Shiitake covers your daily vitamin B5 needs 27% more than chard raw.
- Chard raw contains 24 times more sodium than shiitake. While chard raw contains 213mg of sodium, shiitake contains only 9mg.
Food varieties used in this article are Chard, swiss, raw and Mushrooms, shiitake, raw.
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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 | +305% |
| Contains more CalciumCalcium | +2450% |
| Contains more PotassiumPotassium | +24.7% |
| Contains more IronIron | +339% |
| Contains more CopperCopper | +26.1% |
| Contains more ManganeseManganese | +59.1% |
| Contains more ZincZinc | +186.1% |
| Contains more PhosphorusPhosphorus | +143.5% |
| Contains less SodiumSodium | -95.8% |
| Contains more SeleniumSelenium | +533.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +141.1% |
| Contains more Vitamin B3Vitamin B3 | +869.3% |
| Contains more Vitamin B5Vitamin B5 | +772.1% |
| Contains more Vitamin B6Vitamin B6 | +196% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin A | 306µg | 34% | |
| Vitamin C | 30mg | 33% | |
| Vitamin B5 | 0.172mg | 1.5mg | 27% |
| Vitamin B3 | 0.4mg | 3.877mg | 22% |
| Iron | 1.8mg | 0.41mg | 17% |
| Vitamin B6 | 0.099mg | 0.293mg | 15% |
| Magnesium | 81mg | 20mg | 15% |
| Vitamin E | 1.89mg | 13% | |
| Vitamin B2 | 0.09mg | 0.217mg | 10% |
| Phosphorus | 46mg | 112mg | 9% |
| Sodium | 213mg | 9mg | 9% |
| Selenium | 0.9µg | 5.7µg | 9% |
| Zinc | 0.36mg | 1.03mg | 6% |
| Manganese | 0.366mg | 0.23mg | 6% |
| Calcium | 51mg | 2mg | 5% |
| Copper | 0.179mg | 0.142mg | 4% |
| Fiber | 1.6g | 2.5g | 4% |
| Choline | 18mg | 3% | |
| Potassium | 379mg | 304mg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin B1 | 0.04mg | 0.015mg | 2% |
| Calories | 19kcal | 34kcal | 1% |
| Protein | 1.8g | 2.24g | 1% |
| Carbs | 3.74g | 6.79g | 1% |
| Fats | 0.2g | 0.49g | 0% |
| Net carbs | 2.14g | 4.29g | N/A |
| Sugar | 1.1g | 2.38g | N/A |
| Folate | 14µg | 13µg | 0% |
| Saturated fat | 0.03g | 0% | |
| Monounsaturated fat | 0.04g | 0% | |
| Polyunsaturated fat | 0.07g | 0% | |
| Tryptophan | 0.017mg | 0.011mg | 0% |
| Threonine | 0.083mg | 0.134mg | 0% |
| Isoleucine | 0.147mg | 0.111mg | 0% |
| Leucine | 0.13mg | 0.189mg | 0% |
| Lysine | 0.099mg | 0.134mg | 0% |
| Methionine | 0.019mg | 0.033mg | 0% |
| Phenylalanine | 0.11mg | 0.111mg | 0% |
| Valine | 0.11mg | 0.145mg | 0% |
| Histidine | 0.036mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +116.2% |
| Contains more ProteinProtein | +24.4% |
| Contains more FatsFats | +145% |
| Contains more CarbsCarbs | +81.6% |
~equal in
Water
~89.74g