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  6. Chard raw vs. Passion fruit

Chard raw vs. Passion fruit — In-Depth Nutrition Comparison

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How are chard raw and passion fruit different?

  • Chard raw is richer in vitamin K, vitamin A, vitamin E, magnesium, and copper, while passion fruit is higher in fiber and vitamin B3.
  • Chard raw covers your daily need for vitamin K, 691% more than passion fruit.
  • Chard raw contains 95 times more vitamin E than passion fruit. Chard raw contains 1.89mg of vitamin E, while passion fruit contains 0.02mg.
  • Passion fruit is lower in sodium.
  • Chard raw has a higher glycemic index (32) than passion fruit (16).

Chard, swiss, raw and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Chard raw vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +325%
Contains more IronIron +12.5%
Contains more CopperCopper +108.1%
Contains more ZincZinc +260%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +50%
Contains more PhosphorusPhosphorus +47.8%
Contains less SodiumSodium -86.9%
~equal in Potassium ~348mg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin AVitamin A +378.1%
Contains more Vitamin EVitamin E +9350%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +118471.4%
Contains more CholineCholine +136.8%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +275%
~equal in Vitamin C ~30mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Chard raw Passion fruit DV% diff.
Vitamin K 830µg 0.7µg 691%
Fiber 1.6g 10.4g 35%
Vitamin A 306µg 64µg 27%
Manganese 0.366mg 16%
Magnesium 81mg 29mg 12%
Vitamin E 1.89mg 0.02mg 12%
Copper 0.179mg 0.086mg 10%
Sodium 213mg 28mg 8%
Vitamin B3 0.4mg 1.5mg 7%
Carbs 3.74g 23.38g 7%
Calories 19kcal 97kcal 4%
Calcium 51mg 12mg 4%
Vitamin B5 0.172mg 3%
Vitamin B2 0.09mg 0.13mg 3%
Vitamin B1 0.04mg 0mg 3%
Phosphorus 46mg 68mg 3%
Iron 1.8mg 1.6mg 3%
Zinc 0.36mg 0.1mg 2%
Polyunsaturated fat 0.07g 0.411g 2%
Choline 18mg 7.6mg 2%
Protein 1.8g 2.2g 1%
Selenium 0.9µg 0.6µg 1%
Potassium 379mg 348mg 1%
Fats 0.2g 0.7g 1%
Vitamin C 30mg 30mg 0%
Net carbs 2.14g 12.98g N/A
Sugar 1.1g 11.2g N/A
Vitamin B6 0.099mg 0.1mg 0%
Folate 14µg 14µg 0%
Saturated fat 0.03g 0.059g 0%
Monounsaturated fat 0.04g 0.086g 0%
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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more WaterWater +27.1%
Contains more OtherOther +102.5%
Contains more ProteinProtein +22.2%
Contains more FatsFats +250%
Contains more CarbsCarbs +525.1%

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains less Sat. FatSaturated fat -49.2%
Contains more Mono. FatMonounsaturated fat +115%
Contains more Poly. FatPolyunsaturated fat +487.1%

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.