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  6. Chard raw vs. Hazelnut

Chard raw vs. Hazelnut — In-Depth Nutrition Comparison

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What are the differences between Chard raw and Hazelnut?

  • Chard raw is higher in Vitamin K, and Vitamin A RAE, yet Hazelnut is higher in Manganese, Copper, Vitamin E , Vitamin B1, Iron, Vitamin B6, Phosphorus, and Fiber.
  • Chard raw's daily need coverage for Vitamin K is 680% more.
  • Chard raw has 306 times more Vitamin A RAE than Hazelnut. While Chard raw has 306µg of Vitamin A RAE, Hazelnut has only 1µg.

We used Chard, swiss, raw and Nuts, hazelnuts or filberts types in this article.

Infographic

Chard raw vs Hazelnut 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.
Chard raw
Chard raw
0
:
10
Hazelnut
Hazelnut
Contains more Calcium +123.5%
Contains more Iron +161.1%
Contains more Magnesium +101.2%
Contains more Phosphorus +530.4%
Contains more Potassium +79.4%
Contains less Sodium -100%
Contains more Zinc +580.6%
Contains more Copper +863.7%
Contains more Manganese +1587.2%
Contains more Selenium +166.7%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Calcium +123.5%
Contains more Iron +161.1%
Contains more Magnesium +101.2%
Contains more Phosphorus +530.4%
Contains more Potassium +79.4%
Contains less Sodium -100%
Contains more Zinc +580.6%
Contains more Copper +863.7%
Contains more Manganese +1587.2%
Contains more Selenium +166.7%

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.
Chard raw
Chard raw
3
:
7
Hazelnut
Hazelnut
Contains more Vitamin A +30480%
Contains more Vitamin C +376.2%
Contains more Vitamin K +5745.1%
Contains more Vitamin E +695.2%
Contains more Vitamin B1 +1507.5%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +433.7%
Contains more Vitamin B6 +468.7%
Contains more Folate +707.1%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Contains more Vitamin A +30480%
Contains more Vitamin C +376.2%
Contains more Vitamin K +5745.1%
Contains more Vitamin E +695.2%
Contains more Vitamin B1 +1507.5%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +433.7%
Contains more Vitamin B6 +468.7%
Contains more Folate +707.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Hazelnut
Hazelnut
Contains more Water +1645%
Contains more Protein +730.6%
Contains more Fats +30275%
Contains more Carbs +346.5%
Contains more Other +43.1%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Water +1645%
Contains more Protein +730.6%
Contains more Fats +30275%
Contains more Carbs +346.5%
Contains more Other +43.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Hazelnut
Hazelnut
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +114030%
Contains more Polyunsaturated fat +11214.3%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +114030%
Contains more Polyunsaturated fat +11214.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Hazelnut
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Hazelnut Opinion
Net carbs 2.14g 7g Hazelnut
Protein 1.8g 14.95g Hazelnut
Fats 0.2g 60.75g Hazelnut
Carbs 3.74g 16.7g Hazelnut
Calories 19kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 1.1g 4.34g Chard raw
Fiber 1.6g 9.7g Hazelnut
Calcium 51mg 114mg Hazelnut
Iron 1.8mg 4.7mg Hazelnut
Magnesium 81mg 163mg Hazelnut
Phosphorus 46mg 290mg Hazelnut
Potassium 379mg 680mg Hazelnut
Sodium 213mg 0mg Hazelnut
Zinc 0.36mg 2.45mg Hazelnut
Copper 0.179mg 1.725mg Hazelnut
Manganese 0.366mg 6.175mg Hazelnut
Selenium 0.9µg 2.4µg Hazelnut
Vitamin A 6116IU 20IU Chard raw
Vitamin A RAE 306µg 1µg Chard raw
Vitamin E 1.89mg 15.03mg Hazelnut
Vitamin C 30mg 6.3mg Chard raw
Vitamin B1 0.04mg 0.643mg Hazelnut
Vitamin B2 0.09mg 0.113mg Hazelnut
Vitamin B3 0.4mg 1.8mg Hazelnut
Vitamin B5 0.172mg 0.918mg Hazelnut
Vitamin B6 0.099mg 0.563mg Hazelnut
Folate 14µg 113µg Hazelnut
Vitamin K 830µg 14.2µg Chard raw
Tryptophan 0.017mg 0.193mg Hazelnut
Threonine 0.083mg 0.497mg Hazelnut
Isoleucine 0.147mg 0.545mg Hazelnut
Leucine 0.13mg 1.063mg Hazelnut
Lysine 0.099mg 0.42mg Hazelnut
Methionine 0.019mg 0.221mg Hazelnut
Phenylalanine 0.11mg 0.663mg Hazelnut
Valine 0.11mg 0.701mg Hazelnut
Histidine 0.036mg 0.432mg Hazelnut
Saturated Fat 0.03g 4.464g Chard raw
Monounsaturated Fat 0.04g 45.652g Hazelnut
Polyunsaturated fat 0.07g 7.92g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Hazelnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
222%
Chard raw
71%
Hazelnut
Minerals Daily Need Coverage Score
34%
Chard raw
197%
Hazelnut

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 213mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 3.24g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 4.434g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.