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  6. Chard raw vs. Brazil nut

Chard raw vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between chard raw and brazil nut

  • Chard raw is higher in vitamin K and vitamin A, yet brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, and zinc.
  • Brazil nut covers your daily selenium needs 3484% more than chard raw.
  • The amount of saturated fat in chard raw is lower.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Chard, swiss, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Chard raw vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +364.2%
Contains more CalciumCalcium +213.7%
Contains more PotassiumPotassium +73.9%
Contains more IronIron +35%
Contains more CopperCopper +873.7%
Contains more ZincZinc +1027.8%
Contains more PhosphorusPhosphorus +1476.1%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +234.2%
Contains more SeleniumSelenium +212900%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +4185.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +157.1%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +198.9%
Contains more Vitamin B1Vitamin B1 +1442.5%
Contains more FolateFolate +57.1%
Contains more CholineCholine +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.184mg
~equal in Vitamin B6 ~0.101mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Brazil nut DV% diff.
Selenium 0.9µg 1917µg 3484%
Vitamin K 830µg 0µg 692%
Copper 0.179mg 1.743mg 174%
Polyunsaturated fat 0.07g 24.399g 162%
Fats 0.2g 67.1g 103%
Phosphorus 46mg 725mg 97%
Saturated fat 0.03g 16.134g 73%
Magnesium 81mg 376mg 70%
Monounsaturated fat 0.04g 23.879g 60%
Vitamin B1 0.04mg 0.617mg 48%
Manganese 0.366mg 1.223mg 37%
Vitamin A 306µg 0µg 34%
Zinc 0.36mg 4.06mg 34%
Vitamin C 30mg 0.7mg 33%
Calories 19kcal 659kcal 32%
Protein 1.8g 14.32g 25%
Vitamin E 1.89mg 5.65mg 25%
Fiber 1.6g 7.5g 24%
Calcium 51mg 160mg 11%
Sodium 213mg 3mg 9%
Iron 1.8mg 2.43mg 8%
Potassium 379mg 659mg 8%
Vitamin B2 0.09mg 0.035mg 4%
Carbs 3.74g 11.74g 3%
Folate 14µg 22µg 2%
Choline 18mg 28.8mg 2%
Vitamin B3 0.4mg 0.295mg 1%
Net carbs 2.14g 4.24g N/A
Sugar 1.1g 2.33g N/A
Starch 0.25g 0%
Vitamin B5 0.172mg 0.184mg 0%
Vitamin B6 0.099mg 0.101mg 0%
Tryptophan 0.017mg 0.135mg 0%
Threonine 0.083mg 0.365mg 0%
Isoleucine 0.147mg 0.518mg 0%
Leucine 0.13mg 1.19mg 0%
Lysine 0.099mg 0.49mg 0%
Methionine 0.019mg 1.124mg 0%
Phenylalanine 0.11mg 0.639mg 0%
Valine 0.11mg 0.76mg 0%
Histidine 0.036mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2609.4%
Contains more ProteinProtein +695.6%
Contains more FatsFats +33450%
Contains more CarbsCarbs +213.9%
Contains more OtherOther +113.8%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +59597.5%
Contains more Poly. FatPolyunsaturated fat +34755.7%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.