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  6. Chard raw vs. Poblano

Chard raw vs. Poblano — In-Depth Nutrition Comparison

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A recap on differences between Chard raw and Poblano

  • Poblano is higher than Chard raw in Vitamin B6, Vitamin B2, Iron, Fiber, Vitamin A RAE, Potassium, Manganese, Vitamin B3, Copper, and Vitamin B5.
  • Poblano covers your daily Vitamin B6 needs 264% more than Chard raw.

Food varieties used in this article are Chard, swiss, raw and Peppers, ancho, dried.

Infographic

Chard raw vs Poblano 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.
Chard raw
Chard raw
0
:
10
Poblano
Poblano
Contains more Calcium +19.6%
Contains more Iron +507.2%
Contains more Magnesium +39.5%
Contains more Phosphorus +337%
Contains more Potassium +536.1%
Contains less Sodium -79.8%
Contains more Zinc +294.4%
Contains more Copper +183.8%
Contains more Manganese +249.5%
Contains more Selenium +222.2%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Poblano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Contains more Calcium +19.6%
Contains more Iron +507.2%
Contains more Magnesium +39.5%
Contains more Phosphorus +337%
Contains more Potassium +536.1%
Contains less Sodium -79.8%
Contains more Zinc +294.4%
Contains more Copper +183.8%
Contains more Manganese +249.5%
Contains more Selenium +222.2%

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.
Chard raw
Chard raw
3
:
7
Poblano
Poblano
Contains more Vitamin C +1400%
Contains more Vitamin A +234.2%
Contains more Vitamin B1 +347.5%
Contains more Vitamin B2 +2405.6%
Contains more Vitamin B3 +1500.8%
Contains more Vitamin B5 +1058.7%
Contains more Vitamin B6 +3470.7%
Contains more Folate +392.9%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Poblano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
Contains more Vitamin C +1400%
Contains more Vitamin A +234.2%
Contains more Vitamin B1 +347.5%
Contains more Vitamin B2 +2405.6%
Contains more Vitamin B3 +1500.8%
Contains more Vitamin B5 +1058.7%
Contains more Vitamin B6 +3470.7%
Contains more Folate +392.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Poblano
Poblano
Contains more Water +309.5%
Contains more Protein +558.9%
Contains more Fats +4000%
Contains more Carbs +1274.9%
Contains more Other +268.1%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Poblano
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more Water +309.5%
Contains more Protein +558.9%
Contains more Fats +4000%
Contains more Carbs +1274.9%
Contains more Other +268.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Poblano
Poblano
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +1130%
Contains more Polyunsaturated fat +6344.3%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Poblano
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +1130%
Contains more Polyunsaturated fat +6344.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Poblano
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Poblano Opinion
Net carbs 2.14g 29.82g Poblano
Protein 1.8g 11.86g Poblano
Fats 0.2g 8.2g Poblano
Carbs 3.74g 51.42g Poblano
Calories 19kcal 281kcal Poblano
Sugar 1.1g Poblano
Fiber 1.6g 21.6g Poblano
Calcium 51mg 61mg Poblano
Iron 1.8mg 10.93mg Poblano
Magnesium 81mg 113mg Poblano
Phosphorus 46mg 201mg Poblano
Potassium 379mg 2411mg Poblano
Sodium 213mg 43mg Poblano
Zinc 0.36mg 1.42mg Poblano
Copper 0.179mg 0.508mg Poblano
Manganese 0.366mg 1.279mg Poblano
Selenium 0.9µg 2.9µg Poblano
Vitamin A 6116IU 20438IU Poblano
Vitamin A RAE 306µg 1022µg Poblano
Vitamin E 1.89mg Chard raw
Vitamin C 30mg 2mg Chard raw
Vitamin B1 0.04mg 0.179mg Poblano
Vitamin B2 0.09mg 2.255mg Poblano
Vitamin B3 0.4mg 6.403mg Poblano
Vitamin B5 0.172mg 1.993mg Poblano
Vitamin B6 0.099mg 3.535mg Poblano
Folate 14µg 69µg Poblano
Vitamin K 830µg Chard raw
Tryptophan 0.017mg 0.155mg Poblano
Threonine 0.083mg 0.425mg Poblano
Isoleucine 0.147mg 0.373mg Poblano
Leucine 0.13mg 0.605mg Poblano
Lysine 0.099mg 0.515mg Poblano
Methionine 0.019mg 0.142mg Poblano
Phenylalanine 0.11mg 0.361mg Poblano
Valine 0.11mg 0.489mg Poblano
Histidine 0.036mg 0.232mg Poblano
Saturated Fat 0.03g 0.82g Chard raw
Monounsaturated Fat 0.04g 0.492g Poblano
Polyunsaturated fat 0.07g 4.511g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Poblano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
222%
Chard raw
242%
Poblano
Minerals Daily Need Coverage Score
34%
Chard raw
120%
Poblano

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Poblano
Poblano contains less Sodium (difference - 170mg)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.79g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $6.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.