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  6. Chard raw vs. Peppermint

Chard raw vs. Peppermint — In-Depth Nutrition Comparison

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Differences between chard raw and peppermint

  • Chard raw has more vitamin A, while peppermint has more iron, manganese, fiber, folate, calcium, copper, vitamin B2, and vitamin B3.
  • Peppermint's daily need coverage for iron is 41% higher.
  • Peppermint contains 7 times less sodium than chard raw. Chard raw contains 213mg of sodium, while peppermint contains 31mg.
  • Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of peppermint is 70.

The food types used in this comparison are Chard, swiss, raw and Peppermint, fresh.

Infographic

Chard raw vs Peppermint 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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +376.5%
Contains more PotassiumPotassium +50.1%
Contains more IronIron +182.2%
Contains more CopperCopper +83.8%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +58.7%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +221.3%
~equal in Magnesium ~80mg

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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin AVitamin A +44.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +195.6%
Contains more Vitamin B3Vitamin B3 +326.5%
Contains more Vitamin B5Vitamin B5 +96.5%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more FolateFolate +714.3%
~equal in Vitamin C ~31.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Peppermint DV% diff.
Vitamin K 830µg 692%
Iron 1.8mg 5.08mg 41%
Manganese 0.366mg 1.176mg 35%
Fiber 1.6g 8g 26%
Folate 14µg 114µg 25%
Calcium 51mg 243mg 19%
Copper 0.179mg 0.329mg 17%
Vitamin B2 0.09mg 0.266mg 14%
Vitamin E 1.89mg 13%
Vitamin A 306µg 212µg 10%
Sodium 213mg 31mg 8%
Vitamin B3 0.4mg 1.706mg 8%
Zinc 0.36mg 1.11mg 7%
Potassium 379mg 569mg 6%
Vitamin B1 0.04mg 0.082mg 4%
Protein 1.8g 3.75g 4%
Phosphorus 46mg 73mg 4%
Carbs 3.74g 14.89g 4%
Choline 18mg 3%
Polyunsaturated fat 0.07g 0.508g 3%
Vitamin B5 0.172mg 0.338mg 3%
Calories 19kcal 70kcal 3%
Selenium 0.9µg 2%
Vitamin B6 0.099mg 0.129mg 2%
Vitamin C 30mg 31.8mg 2%
Saturated fat 0.03g 0.246g 1%
Fats 0.2g 0.94g 1%
Net carbs 2.14g 6.89g N/A
Magnesium 81mg 80mg 0%
Sugar 1.1g N/A
Monounsaturated fat 0.04g 0.033g 0%
Tryptophan 0.017mg 0.058mg 0%
Threonine 0.083mg 0.154mg 0%
Isoleucine 0.147mg 0.154mg 0%
Leucine 0.13mg 0.281mg 0%
Lysine 0.099mg 0.161mg 0%
Methionine 0.019mg 0.053mg 0%
Phenylalanine 0.11mg 0.191mg 0%
Valine 0.11mg 0.187mg 0%
Histidine 0.036mg 0.075mg 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
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more WaterWater +17.8%
Contains more ProteinProtein +108.3%
Contains more FatsFats +370%
Contains more CarbsCarbs +298.1%
Contains more OtherOther +10.6%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +21.2%
Contains more Poly. FatPolyunsaturated fat +625.7%

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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.