Chard raw vs. Nori — In-Depth Nutrition Comparison
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Summary of differences between chard raw and nori
- Chard raw has more vitamin K, magnesium, and vitamin A; however, nori is higher in folate, vitamin B2, manganese, vitamin C, copper, and vitamin B5.
- Chard raw covers your daily need for vitamin K, 688% more than nori.
- Chard raw has 41 times more magnesium than nori. While chard raw has 81mg of magnesium, nori has only 2mg.
- Nori has less sodium.
These are the specific foods used in this comparison Chard, swiss, raw and Seaweed, laver, raw.
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 more MagnesiumMagnesium | +3950% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more CalciumCalcium | +37.3% |
| Contains more CopperCopper | +47.5% |
| Contains more ZincZinc | +191.7% |
| Contains more PhosphorusPhosphorus | +26.1% |
| Contains less SodiumSodium | -77.5% |
| Contains more ManganeseManganese | +169.9% |
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.
| Contains more Vitamin AVitamin A | +17.7% |
| Contains more Vitamin EVitamin E | +89% |
| Contains more Vitamin KVitamin K | +20650% |
| Contains more CholineCholine | +73.1% |
| Contains more Vitamin CVitamin C | +30% |
| Contains more Vitamin B1Vitamin B1 | +145% |
| Contains more Vitamin B2Vitamin B2 | +395.6% |
| Contains more Vitamin B3Vitamin B3 | +267.5% |
| Contains more Vitamin B5Vitamin B5 | +202.9% |
| Contains more Vitamin B6Vitamin B6 | +60.6% |
| Contains more FolateFolate | +942.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 4µg | 688% |
| Folate | 14µg | 146µg | 33% |
| Vitamin B2 | 0.09mg | 0.446mg | 27% |
| Manganese | 0.366mg | 0.988mg | 27% |
| Magnesium | 81mg | 2mg | 19% |
| Vitamin C | 30mg | 39mg | 10% |
| Copper | 0.179mg | 0.264mg | 9% |
| Protein | 1.8g | 5.81g | 8% |
| Sodium | 213mg | 48mg | 7% |
| Vitamin B3 | 0.4mg | 1.47mg | 7% |
| Vitamin B5 | 0.172mg | 0.521mg | 7% |
| Zinc | 0.36mg | 1.05mg | 6% |
| Vitamin E | 1.89mg | 1mg | 6% |
| Fiber | 1.6g | 0.3g | 5% |
| Vitamin B6 | 0.099mg | 0.159mg | 5% |
| Vitamin A | 306µg | 260µg | 5% |
| Vitamin B1 | 0.04mg | 0.098mg | 5% |
| Phosphorus | 46mg | 58mg | 2% |
| Calcium | 51mg | 70mg | 2% |
| Choline | 18mg | 10.4mg | 1% |
| Calories | 19kcal | 35kcal | 1% |
| Potassium | 379mg | 356mg | 1% |
| Fats | 0.2g | 0.28g | 0% |
| Carbs | 3.74g | 5.11g | 0% |
| Net carbs | 2.14g | 4.81g | N/A |
| Iron | 1.8mg | 1.8mg | 0% |
| Sugar | 1.1g | 0.49g | N/A |
| Selenium | 0.9µg | 0.7µg | 0% |
| Saturated fat | 0.03g | 0.061g | 0% |
| Monounsaturated fat | 0.04g | 0.025g | 0% |
| Polyunsaturated fat | 0.07g | 0.11g | 0% |
| Tryptophan | 0.017mg | 0.043mg | 0% |
| Threonine | 0.083mg | 0.232mg | 0% |
| Isoleucine | 0.147mg | 0.259mg | 0% |
| Leucine | 0.13mg | 0.501mg | 0% |
| Lysine | 0.099mg | 0.222mg | 0% |
| Methionine | 0.019mg | 0.145mg | 0% |
| Phenylalanine | 0.11mg | 0.273mg | 0% |
| Valine | 0.11mg | 0.402mg | 0% |
| Histidine | 0.036mg | 0.14mg | 0% |
| Omega-3 - EPA | 0g | 0.08g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +222.8% |
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +36.6% |
| Contains more OtherOther | +135.6% |
~equal in
Water
~85.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50.8% |
| Contains more Mono. FatMonounsaturated fat | +60% |
| Contains more Poly. FatPolyunsaturated fat | +57.1% |