Chard raw vs. Nattō — In-Depth Nutrition Comparison
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Significant differences between chard raw and nattō
- Chard raw has more vitamin K, vitamin A, and vitamin C; however, nattō is richer in iron, copper, manganese, zinc, phosphorus, calcium, and fiber.
- Chard raw covers your daily vitamin K needs 672% more than nattō.
- Nattō has a higher glycemic index. The glycemic index of nattō is 56, while the glycemic index of chard raw is 32.
Specific food types used in this comparison are Chard, swiss, raw and Natto.
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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 | +42% |
| Contains more CalciumCalcium | +325.5% |
| Contains more PotassiumPotassium | +92.3% |
| Contains more IronIron | +377.8% |
| Contains more CopperCopper | +272.6% |
| Contains more ZincZinc | +741.7% |
| Contains more PhosphorusPhosphorus | +278.3% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +317.5% |
| Contains more SeleniumSelenium | +877.8% |
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 | +130.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +18800% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin KVitamin K | +3493.1% |
| Contains more FolateFolate | +75% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +111.1% |
| Contains more Vitamin B5Vitamin B5 | +25% |
| Contains more Vitamin B6Vitamin B6 | +31.3% |
| Contains more CholineCholine | +216.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 23.1µg | 672% |
| Iron | 1.8mg | 8.6mg | 85% |
| Copper | 0.179mg | 0.667mg | 54% |
| Manganese | 0.366mg | 1.528mg | 51% |
| Polyunsaturated fat | 0.07g | 6.21g | 41% |
| Protein | 1.8g | 19.4g | 35% |
| Vitamin A | 306µg | 0µg | 34% |
| Zinc | 0.36mg | 3.03mg | 24% |
| Vitamin C | 30mg | 13mg | 19% |
| Phosphorus | 46mg | 174mg | 18% |
| Fats | 0.2g | 11g | 17% |
| Calcium | 51mg | 217mg | 17% |
| Fiber | 1.6g | 5.4g | 15% |
| Selenium | 0.9µg | 8.8µg | 14% |
| Vitamin E | 1.89mg | 0.01mg | 13% |
| Calories | 19kcal | 211kcal | 10% |
| Vitamin B1 | 0.04mg | 0.16mg | 10% |
| Potassium | 379mg | 729mg | 10% |
| Sodium | 213mg | 7mg | 9% |
| Magnesium | 81mg | 115mg | 8% |
| Vitamin B2 | 0.09mg | 0.19mg | 8% |
| Choline | 18mg | 57mg | 7% |
| Saturated fat | 0.03g | 1.591g | 7% |
| Monounsaturated fat | 0.04g | 2.43g | 6% |
| Carbs | 3.74g | 12.68g | 3% |
| Vitamin B3 | 0.4mg | 0mg | 3% |
| Vitamin B6 | 0.099mg | 0.13mg | 2% |
| Folate | 14µg | 8µg | 2% |
| Vitamin B5 | 0.172mg | 0.215mg | 1% |
| Net carbs | 2.14g | 7.28g | N/A |
| Sugar | 1.1g | 4.89g | N/A |
| Tryptophan | 0.017mg | 0.223mg | 0% |
| Threonine | 0.083mg | 0.813mg | 0% |
| Isoleucine | 0.147mg | 0.931mg | 0% |
| Leucine | 0.13mg | 1.509mg | 0% |
| Lysine | 0.099mg | 1.145mg | 0% |
| Methionine | 0.019mg | 0.208mg | 0% |
| Phenylalanine | 0.11mg | 0.941mg | 0% |
| Valine | 0.11mg | 1.018mg | 0% |
| Histidine | 0.036mg | 0.512mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +68.4% |
| Contains more ProteinProtein | +977.8% |
| Contains more FatsFats | +5400% |
| Contains more CarbsCarbs | +239% |
| Contains more OtherOther | +18.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.1% |
| Contains more Mono. FatMonounsaturated fat | +5975% |
| Contains more Poly. FatPolyunsaturated fat | +8771.4% |