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  6. Chard raw vs. Pomegranate

Chard raw vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between chard raw and pomegranate

  • Chard raw has more vitamin K, vitamin A, vitamin C, iron, magnesium, manganese, and vitamin E; however, pomegranate is higher in fiber and folate.
  • Chard raw covers your daily need for vitamin K, 678% more than pomegranate.
  • Pomegranate has less sodium.

These are the specific foods used in this comparison Chard, swiss, raw and Pomegranates, raw.

Infographic

Chard raw vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +60.6%
Contains more IronIron +500%
Contains more CopperCopper +13.3%
Contains more PhosphorusPhosphorus +27.8%
Contains more ManganeseManganese +207.6%
Contains more SeleniumSelenium +80%
Contains less SodiumSodium -98.6%
~equal in Zinc ~0.35mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +194.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +215%
Contains more Vitamin B2Vitamin B2 +69.8%
Contains more Vitamin B3Vitamin B3 +36.5%
Contains more Vitamin B6Vitamin B6 +32%
Contains more Vitamin KVitamin K +4961%
Contains more CholineCholine +136.8%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B5Vitamin B5 +119.2%
Contains more FolateFolate +171.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Pomegranate DV% diff.
Vitamin K 830µg 16.4µg 678%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 10.2mg 22%
Iron 1.8mg 0.3mg 19%
Magnesium 81mg 12mg 16%
Manganese 0.366mg 0.119mg 11%
Fiber 1.6g 4g 10%
Sodium 213mg 3mg 9%
Vitamin E 1.89mg 0.6mg 9%
Folate 14µg 38µg 6%
Carbs 3.74g 18.7g 5%
Potassium 379mg 236mg 4%
Calcium 51mg 10mg 4%
Vitamin B5 0.172mg 0.377mg 4%
Vitamin B2 0.09mg 0.053mg 3%
Calories 19kcal 83kcal 3%
Vitamin B6 0.099mg 0.075mg 2%
Choline 18mg 7.6mg 2%
Vitamin B1 0.04mg 0.067mg 2%
Copper 0.179mg 0.158mg 2%
Selenium 0.9µg 0.5µg 1%
Phosphorus 46mg 36mg 1%
Vitamin B3 0.4mg 0.293mg 1%
Fats 0.2g 1.17g 1%
Protein 1.8g 1.67g 0%
Net carbs 2.14g 14.7g N/A
Sugar 1.1g 13.67g N/A
Zinc 0.36mg 0.35mg 0%
Saturated fat 0.03g 0.12g 0%
Monounsaturated fat 0.04g 0.093g 0%
Polyunsaturated fat 0.07g 0.079g 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%

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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more WaterWater +18.9%
Contains more OtherOther +201.9%
Contains more FatsFats +485%
Contains more CarbsCarbs +400%
~equal in Protein ~1.67g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +132.5%
Contains more Poly. FatPolyunsaturated fat +12.9%

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.