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  6. Chard raw vs. Peanut butter

Chard raw vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between chard raw and peanut butter

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C, yet peanut butter is higher in vitamin B3, manganese, vitamin E, phosphorus, copper, and vitamin B6.
  • Chard raw covers your daily vitamin K needs 691% more than peanut butter.
  • The amount of saturated fat in chard raw is lower.
  • The glycemic index of peanut butter is lower.

Food varieties used in this article are Chard, swiss, raw and Peanut butter, smooth style, without salt.

Infographic

Chard raw vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more MagnesiumMagnesium +107.4%
Contains more PotassiumPotassium +47.2%
Contains more CopperCopper +135.8%
Contains more ZincZinc +597.2%
Contains more PhosphorusPhosphorus +628.3%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +354.9%
Contains more SeleniumSelenium +355.6%
~equal in Calcium ~49mg
~equal in Iron ~1.74mg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +276566.7%
Contains more Vitamin EVitamin E +381.5%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B3Vitamin B3 +3178%
Contains more Vitamin B5Vitamin B5 +561%
Contains more Vitamin B6Vitamin B6 +345.5%
Contains more FolateFolate +521.4%
Contains more CholineCholine +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Peanut butter DV% diff.
Vitamin K 830µg 0.3µg 691%
Polyunsaturated fat 0.07g 12.535g 83%
Vitamin B3 0.4mg 13.112mg 79%
Fats 0.2g 51.36g 79%
Monounsaturated fat 0.04g 25.941g 65%
Manganese 0.366mg 1.665mg 56%
Vitamin E 1.89mg 9.1mg 48%
Saturated fat 0.03g 10.325g 47%
Protein 1.8g 22.21g 41%
Phosphorus 46mg 335mg 41%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Calories 19kcal 598kcal 29%
Copper 0.179mg 0.422mg 27%
Vitamin B6 0.099mg 0.441mg 26%
Magnesium 81mg 168mg 21%
Zinc 0.36mg 2.51mg 20%
Vitamin B5 0.172mg 1.137mg 19%
Folate 14µg 87µg 18%
Fiber 1.6g 5g 14%
Sodium 213mg 17mg 9%
Vitamin B1 0.04mg 0.15mg 9%
Vitamin B2 0.09mg 0.192mg 8%
Choline 18mg 63mg 8%
Selenium 0.9µg 4.1µg 6%
Carbs 3.74g 22.31g 6%
Potassium 379mg 558mg 5%
Starch 3.56g 1%
Iron 1.8mg 1.74mg 1%
Net carbs 2.14g 17.31g N/A
Calcium 51mg 49mg 0%
Sugar 1.1g 10.49g N/A
Trans fat 0g 0.075g N/A
Tryptophan 0.017mg 0.231mg 0%
Threonine 0.083mg 0.525mg 0%
Isoleucine 0.147mg 0.616mg 0%
Leucine 0.13mg 1.546mg 0%
Lysine 0.099mg 0.681mg 0%
Methionine 0.019mg 0.265mg 0%
Phenylalanine 0.11mg 1.202mg 0%
Valine 0.11mg 0.782mg 0%
Histidine 0.036mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g 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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +7433.3%
Contains more ProteinProtein +1133.9%
Contains more FatsFats +25580%
Contains more CarbsCarbs +496.5%
Contains more OtherOther +80.6%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +64752.5%
Contains more Poly. FatPolyunsaturated fat +17807.1%

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.