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  6. Chard raw vs. Macadamia

Chard raw vs. Macadamia — In-Depth Nutrition Comparison

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How are Chard raw and Macadamia different?

  • Chard raw is richer in Vitamin A RAE, and Vitamin C, while Macadamia is higher in Manganese, Vitamin B1, Copper, Fiber, Iron, Phosphorus, and Vitamin B6.
  • Macadamia covers your daily need of Manganese 164% more than Chard raw.
  • Chard raw is lower in Saturated Fat.

Chard, swiss, raw and Nuts, macadamia nuts, raw types were used in this article.

Infographic

Chard raw vs Macadamia 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
1
:
9
Macadamia
Macadamia
Contains more Calcium +66.7%
Contains more Iron +105%
Contains more Magnesium +60.5%
Contains more Phosphorus +308.7%
Contains less Sodium -97.7%
Contains more Zinc +261.1%
Contains more Copper +322.3%
Contains more Manganese +1028.7%
Contains more Selenium +300%
Equal in Potassium - 368
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Macadamia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Calcium +66.7%
Contains more Iron +105%
Contains more Magnesium +60.5%
Contains more Phosphorus +308.7%
Contains less Sodium -97.7%
Contains more Zinc +261.1%
Contains more Copper +322.3%
Contains more Manganese +1028.7%
Contains more Selenium +300%
Equal in Potassium - 368

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
5
:
5
Macadamia
Macadamia
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin C +2400%
Contains more Folate +27.3%
Contains more Vitamin B1 +2887.5%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +518.3%
Contains more Vitamin B5 +340.7%
Contains more Vitamin B6 +177.8%
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%
Macadamia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin C +2400%
Contains more Folate +27.3%
Contains more Vitamin B1 +2887.5%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +518.3%
Contains more Vitamin B5 +340.7%
Contains more Vitamin B6 +177.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Macadamia
Macadamia
Contains more Water +6713.2%
Contains more Other +40.4%
Contains more Protein +339.4%
Contains more Fats +37785%
Contains more Carbs +269.5%
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
Macadamia
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Water +6713.2%
Contains more Other +40.4%
Contains more Protein +339.4%
Contains more Fats +37785%
Contains more Carbs +269.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Macadamia
Macadamia
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +147092.5%
Contains more Polyunsaturated fat +2045.7%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Macadamia
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +147092.5%
Contains more Polyunsaturated fat +2045.7%

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 Macadamia
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Macadamia Opinion
Net carbs 2.14g 5.22g Macadamia
Protein 1.8g 7.91g Macadamia
Fats 0.2g 75.77g Macadamia
Carbs 3.74g 13.82g Macadamia
Calories 19kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 1.1g 4.57g Chard raw
Fiber 1.6g 8.6g Macadamia
Calcium 51mg 85mg Macadamia
Iron 1.8mg 3.69mg Macadamia
Magnesium 81mg 130mg Macadamia
Phosphorus 46mg 188mg Macadamia
Potassium 379mg 368mg Chard raw
Sodium 213mg 5mg Macadamia
Zinc 0.36mg 1.3mg Macadamia
Copper 0.179mg 0.756mg Macadamia
Manganese 0.366mg 4.131mg Macadamia
Selenium 0.9µg 3.6µg Macadamia
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 0.54mg Chard raw
Vitamin C 30mg 1.2mg Chard raw
Vitamin B1 0.04mg 1.195mg Macadamia
Vitamin B2 0.09mg 0.162mg Macadamia
Vitamin B3 0.4mg 2.473mg Macadamia
Vitamin B5 0.172mg 0.758mg Macadamia
Vitamin B6 0.099mg 0.275mg Macadamia
Folate 14µg 11µg Chard raw
Vitamin K 830µg Chard raw
Tryptophan 0.017mg 0.067mg Macadamia
Threonine 0.083mg 0.37mg Macadamia
Isoleucine 0.147mg 0.314mg Macadamia
Leucine 0.13mg 0.602mg Macadamia
Lysine 0.099mg 0.018mg Chard raw
Methionine 0.019mg 0.023mg Macadamia
Phenylalanine 0.11mg 0.665mg Macadamia
Valine 0.11mg 0.363mg Macadamia
Histidine 0.036mg 0.195mg Macadamia
Saturated Fat 0.03g 12.061g Chard raw
Monounsaturated Fat 0.04g 58.877g Macadamia
Polyunsaturated fat 0.07g 1.502g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Macadamia
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
43%
Macadamia
Minerals Daily Need Coverage Score
34%
Chard raw
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 208mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 3.47g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 12.031g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.