Chard raw vs. Nutmeg — In-Depth Nutrition Comparison
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Important differences between chard raw and nutmeg
- Chard raw has more vitamin K, vitamin A, and vitamin C; however, nutmeg has more manganese, copper, fiber, vitamin B1, magnesium, and phosphorus.
- Chard raw's daily need coverage for vitamin K is 692% more.
- Chard raw has 60 times more vitamin A than nutmeg. Chard raw has 6116IU of vitamin A, while nutmeg has 102IU.
- Chard raw is lower in saturated fat.
- Chard raw has a higher glycemic index than nutmeg.
The food varieties used in the comparison are Chard, swiss, raw and Spices, nutmeg, ground.
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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 | +125.9% |
| Contains more CalciumCalcium | +260.8% |
| Contains more IronIron | +68.9% |
| Contains more CopperCopper | +473.7% |
| Contains more ZincZinc | +497.2% |
| Contains more PhosphorusPhosphorus | +363% |
| Contains less SodiumSodium | -92.5% |
| Contains more ManganeseManganese | +692.3% |
| Contains more SeleniumSelenium | +77.8% |
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 | +900% |
| Contains more Vitamin AVitamin A | +6020% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +57.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +104.5% |
| Contains more Vitamin B1Vitamin B1 | +765% |
| Contains more Vitamin B3Vitamin B3 | +224.8% |
| Contains more Vitamin B6Vitamin B6 | +61.6% |
| Contains more FolateFolate | +442.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 0µg | 692% |
| Saturated fat | 0.03g | 25.94g | 118% |
| Manganese | 0.366mg | 2.9mg | 110% |
| Copper | 0.179mg | 1.027mg | 94% |
| Fiber | 1.6g | 20.8g | 77% |
| Fats | 0.2g | 36.31g | 56% |
| Vitamin A | 306µg | 5µg | 33% |
| Vitamin C | 30mg | 3mg | 30% |
| Vitamin B1 | 0.04mg | 0.346mg | 26% |
| Calories | 19kcal | 525kcal | 25% |
| Magnesium | 81mg | 183mg | 24% |
| Phosphorus | 46mg | 213mg | 24% |
| Iron | 1.8mg | 3.04mg | 16% |
| Folate | 14µg | 76µg | 16% |
| Zinc | 0.36mg | 2.15mg | 16% |
| Carbs | 3.74g | 49.29g | 15% |
| Calcium | 51mg | 184mg | 13% |
| Vitamin E | 1.89mg | 0mg | 13% |
| Sodium | 213mg | 16mg | 9% |
| Protein | 1.8g | 5.84g | 8% |
| Monounsaturated fat | 0.04g | 3.22g | 8% |
| Vitamin B3 | 0.4mg | 1.299mg | 6% |
| Vitamin B6 | 0.099mg | 0.16mg | 5% |
| Vitamin B2 | 0.09mg | 0.057mg | 3% |
| Vitamin B5 | 0.172mg | 3% | |
| Polyunsaturated fat | 0.07g | 0.35g | 2% |
| Choline | 18mg | 8.8mg | 2% |
| Selenium | 0.9µg | 1.6µg | 1% |
| Potassium | 379mg | 350mg | 1% |
| Net carbs | 2.14g | 28.49g | N/A |
| Sugar | 1.1g | 2.99g | N/A |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1387.3% |
| Contains more ProteinProtein | +224.4% |
| Contains more FatsFats | +18055% |
| Contains more CarbsCarbs | +1217.9% |
| Contains more OtherOther | +45.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +7950% |
| Contains more Poly. FatPolyunsaturated fat | +400% |