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Chard raw vs. Pecan — In-Depth Nutrition Comparison

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How are chard raw and pecan different?

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C; however, pecan is richer in manganese, copper, vitamin B1, zinc, phosphorus, and fiber.
  • Daily need coverage for vitamin K for chard raw is 689% higher.
  • Chard raw contains 109 times more vitamin A than pecan. While chard raw contains 6116IU of vitamin A, pecan contains only 56IU.
  • Chard raw has less saturated fat.
  • Pecan has a lower glycemic index (10) than chard raw (32).

Chard, swiss, raw and Nuts, pecans are the varieties used in this article.

Infographic

Chard raw vs Pecan 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%
Pecan
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +49.4%
Contains more CalciumCalcium +37.3%
Contains more IronIron +40.6%
Contains more CopperCopper +570.4%
Contains more ZincZinc +1158.3%
Contains more PhosphorusPhosphorus +502.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1129.5%
Contains more SeleniumSelenium +322.2%
~equal in Potassium ~410mg

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%
Pecan
7
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin CVitamin C +2627.3%
Contains more Vitamin AVitamin A +10100%
Contains more Vitamin EVitamin E +35%
Contains more Vitamin KVitamin K +23614.3%
Contains more Vitamin B1Vitamin B1 +1550%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +191.8%
Contains more Vitamin B5Vitamin B5 +401.7%
Contains more Vitamin B6Vitamin B6 +112.1%
Contains more FolateFolate +57.1%
Contains more CholineCholine +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Pecan DV% diff.
Vitamin K 830µg 3.5µg 689%
Manganese 0.366mg 4.5mg 180%
Polyunsaturated fat 0.07g 21.614g 144%
Copper 0.179mg 1.2mg 113%
Fats 0.2g 71.97g 110%
Monounsaturated fat 0.04g 40.801g 102%
Vitamin B1 0.04mg 0.66mg 52%
Zinc 0.36mg 4.53mg 38%
Vitamin A 306µg 3µg 34%
Calories 19kcal 691kcal 34%
Phosphorus 46mg 277mg 33%
Fiber 1.6g 9.6g 32%
Vitamin C 30mg 1.1mg 32%
Saturated fat 0.03g 6.18g 28%
Protein 1.8g 9.17g 15%
Vitamin B5 0.172mg 0.863mg 14%
Magnesium 81mg 121mg 10%
Iron 1.8mg 2.53mg 9%
Sodium 213mg 0mg 9%
Vitamin B6 0.099mg 0.21mg 9%
Vitamin B3 0.4mg 1.167mg 5%
Selenium 0.9µg 3.8µg 5%
Choline 18mg 40.5mg 4%
Vitamin B2 0.09mg 0.13mg 3%
Vitamin E 1.89mg 1.4mg 3%
Carbs 3.74g 13.86g 3%
Calcium 51mg 70mg 2%
Folate 14µg 22µg 2%
Potassium 379mg 410mg 1%
Net carbs 2.14g 4.26g N/A
Sugar 1.1g 3.97g N/A
Starch 0.46g 0%
Tryptophan 0.017mg 0.093mg 0%
Threonine 0.083mg 0.306mg 0%
Isoleucine 0.147mg 0.336mg 0%
Leucine 0.13mg 0.598mg 0%
Lysine 0.099mg 0.287mg 0%
Methionine 0.019mg 0.183mg 0%
Phenylalanine 0.11mg 0.426mg 0%
Valine 0.11mg 0.411mg 0%
Histidine 0.036mg 0.262mg 0%
Fructose 0.04g 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
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more WaterWater +2532.4%
Contains more ProteinProtein +409.4%
Contains more FatsFats +35885%
Contains more CarbsCarbs +270.6%
~equal in Other ~1.48g

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
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +101902.5%
Contains more Poly. FatPolyunsaturated fat +30777.1%

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.