Chard raw vs. Jalapeño — In-Depth Nutrition Comparison
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What are the main differences between chard raw and jalapeño?
- Chard raw is richer in vitamin K, vitamin A, iron, magnesium, copper, and manganese, while jalapeño is higher in vitamin C, vitamin B6, and vitamin E.
- Chard raw's daily need coverage for vitamin K is 676% higher.
- Jalapeño has 71 times less sodium than chard raw. Chard raw has 213mg of sodium, while jalapeño has 3mg.
We used Chard, swiss, raw and Peppers, jalapeno, raw types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +440% |
| Contains more CalciumCalcium | +325% |
| Contains more PotassiumPotassium | +52.8% |
| Contains more IronIron | +620% |
| Contains more CopperCopper | +289.1% |
| Contains more ZincZinc | +157.1% |
| Contains more PhosphorusPhosphorus | +76.9% |
| Contains more ManganeseManganese | +277.3% |
| Contains more SeleniumSelenium | +125% |
| Contains less SodiumSodium | -98.6% |
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.
| Contains more Vitamin AVitamin A | +466.7% |
| Contains more Vitamin B2Vitamin B2 | +28.6% |
| Contains more Vitamin KVitamin K | +4386.5% |
| Contains more CholineCholine | +140% |
| Contains more Vitamin CVitamin C | +295.3% |
| Contains more Vitamin EVitamin E | +89.4% |
| Contains more Vitamin B3Vitamin B3 | +220% |
| Contains more Vitamin B5Vitamin B5 | +83.1% |
| Contains more Vitamin B6Vitamin B6 | +323.2% |
| Contains more FolateFolate | +92.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 18.5µg | 676% |
| Vitamin C | 30mg | 118.6mg | 98% |
| Vitamin A | 306µg | 54µg | 28% |
| Vitamin B6 | 0.099mg | 0.419mg | 25% |
| Iron | 1.8mg | 0.25mg | 19% |
| Magnesium | 81mg | 15mg | 16% |
| Copper | 0.179mg | 0.046mg | 15% |
| Manganese | 0.366mg | 0.097mg | 12% |
| Vitamin E | 1.89mg | 3.58mg | 11% |
| Sodium | 213mg | 3mg | 9% |
| Vitamin B3 | 0.4mg | 1.28mg | 6% |
| Fiber | 1.6g | 2.8g | 5% |
| Potassium | 379mg | 248mg | 4% |
| Calcium | 51mg | 12mg | 4% |
| Folate | 14µg | 27µg | 3% |
| Vitamin B5 | 0.172mg | 0.315mg | 3% |
| Phosphorus | 46mg | 26mg | 3% |
| Fructose | 2.63g | 3% | |
| Vitamin B2 | 0.09mg | 0.07mg | 2% |
| Zinc | 0.36mg | 0.14mg | 2% |
| Choline | 18mg | 7.5mg | 2% |
| Protein | 1.8g | 0.91g | 2% |
| Calories | 19kcal | 29kcal | 1% |
| Selenium | 0.9µg | 0.4µg | 1% |
| Carbs | 3.74g | 6.5g | 1% |
| Fats | 0.2g | 0.37g | 0% |
| Net carbs | 2.14g | 3.7g | N/A |
| Sugar | 1.1g | 4.12g | N/A |
| Vitamin B1 | 0.04mg | 0.04mg | 0% |
| Saturated fat | 0.03g | 0.092g | 0% |
| Monounsaturated fat | 0.04g | 0.029g | 0% |
| Polyunsaturated fat | 0.07g | 0.112g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.019mg | 0% | |
| Phenylalanine | 0.11mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.036mg | 0% | |
| Omega-3 - ALA | 0.05g | N/A | |
| Omega-6 - Linoleic acid | 0.062g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +97.8% |
| Contains more OtherOther | +201.9% |
| Contains more FatsFats | +85% |
| Contains more CarbsCarbs | +73.8% |
~equal in
Water
~91.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.4% |
| Contains more Mono. FatMonounsaturated fat | +37.9% |
| Contains more Poly. FatPolyunsaturated fat | +60% |