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  6. Chard raw vs. Chili Pepper

Chard raw vs. Chili Pepper — In-Depth Nutrition Comparison

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What are the differences between chard raw and chili Pepper?

  • Chard raw is higher in vitamin K, vitamin A, magnesium, vitamin E, iron, and manganese, yet chili Pepper are higher in vitamin C and vitamin B6.
  • Chard raw's daily need coverage for vitamin K is 680% more.
  • Chard raw has 30 times more sodium than chili Pepper. While chard raw has 213mg of sodium, chili Pepper have only 7mg.
  • The glycemic index of chili Pepper is lower.

We used Chard, swiss, raw and Peppers, hot chili, green, raw types in this article.

Infographic

Chard raw vs Chili Pepper 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 18% 5.4% 30% 45% 58% 8.2% 20% 0.91% 31% 2.7%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +11.5%
Contains more IronIron +50%
Contains more ZincZinc +20%
Contains more ManganeseManganese +54.4%
Contains more SeleniumSelenium +80%
Contains less SodiumSodium -96.7%
~equal in Copper ~0.174mg
~equal in Phosphorus ~46mg

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 808% 20% 14% 0% 23% 21% 18% 3.7% 64% 0% 36% 17% 6.1%
Contains more Vitamin AVitamin A +418.6%
Contains more Vitamin EVitamin E +173.9%
Contains more Vitamin B5Vitamin B5 +182%
Contains more Vitamin KVitamin K +5704.2%
Contains more CholineCholine +62.2%
Contains more Vitamin CVitamin C +708.3%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B3Vitamin B3 +137.5%
Contains more Vitamin B6Vitamin B6 +180.8%
Contains more FolateFolate +64.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Chili Pepper DV% diff.
Vitamin K 830µg 14.3µg 680%
Vitamin C 30mg 242.5mg 236%
Vitamin A 306µg 59µg 27%
Vitamin B6 0.099mg 0.278mg 14%
Magnesium 81mg 25mg 13%
Sodium 213mg 7mg 9%
Vitamin E 1.89mg 0.69mg 8%
Iron 1.8mg 1.2mg 8%
Manganese 0.366mg 0.237mg 6%
Vitamin B1 0.04mg 0.09mg 4%
Calcium 51mg 18mg 3%
Vitamin B3 0.4mg 0.95mg 3%
Folate 14µg 23µg 2%
Carbs 3.74g 9.46g 2%
Vitamin B5 0.172mg 0.061mg 2%
Choline 18mg 11.1mg 1%
Selenium 0.9µg 0.5µg 1%
Calories 19kcal 40kcal 1%
Zinc 0.36mg 0.3mg 1%
Copper 0.179mg 0.174mg 1%
Potassium 379mg 340mg 1%
Protein 1.8g 2g 0%
Fats 0.2g 0.2g 0%
Net carbs 2.14g 7.96g N/A
Sugar 1.1g 5.1g N/A
Fiber 1.6g 1.5g 0%
Phosphorus 46mg 46mg 0%
Vitamin B2 0.09mg 0.09mg 0%
Saturated fat 0.03g 0.021g 0%
Monounsaturated fat 0.04g 0.011g 0%
Polyunsaturated fat 0.07g 0.109g 0%
Tryptophan 0.017mg 0.026mg 0%
Threonine 0.083mg 0.074mg 0%
Isoleucine 0.147mg 0.065mg 0%
Leucine 0.13mg 0.105mg 0%
Lysine 0.099mg 0.089mg 0%
Methionine 0.019mg 0.024mg 0%
Phenylalanine 0.11mg 0.062mg 0%
Valine 0.11mg 0.084mg 0%
Histidine 0.036mg 0.041mg 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% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more OtherOther +166.7%
Contains more ProteinProtein +11.1%
Contains more CarbsCarbs +152.9%
~equal in Fats ~0.2g
~equal in Water ~87.74g

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
15% 8% 77%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +263.6%
Contains less Sat. FatSaturated fat -30%
Contains more Poly. FatPolyunsaturated fat +55.7%

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. Chili Pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.