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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 main differences between chard raw and chili pepper?

  • Chard raw is richer in vitamin K, vitamin A, magnesium, iron, vitamin E, manganese, and copper, while chili pepper is higher in vitamin C and vitamin B6.
  • Chard raw's daily need coverage for vitamin K is 680% higher.
  • Chili pepper has 24 times less sodium than chard raw. Chard raw has 213mg of sodium, while chili pepper has 9mg.
  • Chili pepper has a higher glycemic index (45) than chard raw (32).

We used Chard, swiss, raw and Peppers, hot chili, red, raw types in this comparison.

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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +264.3%
Contains more PotassiumPotassium +17.7%
Contains more IronIron +74.8%
Contains more CopperCopper +38.8%
Contains more ZincZinc +38.5%
Contains more ManganeseManganese +95.7%
Contains more SeleniumSelenium +80%
Contains less SodiumSodium -95.8%
~equal in Phosphorus ~43mg

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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin AVitamin A +537.5%
Contains more Vitamin EVitamin E +173.9%
Contains more Vitamin KVitamin K +5828.6%
Contains more CholineCholine +65.1%
Contains more Vitamin CVitamin C +379%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B3Vitamin B3 +211%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +411.1%
Contains more FolateFolate +64.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.086mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Chili pepper DV% diff.
Vitamin K 830µg 14µg 680%
Vitamin C 30mg 143.7mg 126%
Vitamin B6 0.099mg 0.506mg 31%
Vitamin A 306µg 48µg 29%
Magnesium 81mg 23mg 14%
Iron 1.8mg 1.03mg 10%
Sodium 213mg 9mg 9%
Vitamin E 1.89mg 0.69mg 8%
Manganese 0.366mg 0.187mg 8%
Copper 0.179mg 0.129mg 6%
Vitamin B3 0.4mg 1.244mg 5%
Calcium 51mg 14mg 4%
Vitamin B1 0.04mg 0.072mg 3%
Folate 14µg 23µg 2%
Potassium 379mg 322mg 2%
Carbs 3.74g 8.81g 2%
Vitamin B5 0.172mg 0.201mg 1%
Choline 18mg 10.9mg 1%
Polyunsaturated fat 0.07g 0.239g 1%
Calories 19kcal 40kcal 1%
Selenium 0.9µg 0.5µg 1%
Zinc 0.36mg 0.26mg 1%
Protein 1.8g 1.87g 0%
Fats 0.2g 0.44g 0%
Net carbs 2.14g 7.31g N/A
Sugar 1.1g 5.3g N/A
Fiber 1.6g 1.5g 0%
Phosphorus 46mg 43mg 0%
Vitamin B2 0.09mg 0.086mg 0%
Saturated fat 0.03g 0.042g 0%
Monounsaturated fat 0.04g 0.024g 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: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more OtherOther +86%
Contains more FatsFats +120%
Contains more CarbsCarbs +135.6%
~equal in Protein ~1.87g
~equal in Water ~88.02g

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
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains less Sat. FatSaturated fat -28.6%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +241.4%

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/170106/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.