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  6. Chard raw vs. Poppy seed

Chard raw vs. Poppy seed — In-Depth Nutrition Comparison

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Significant differences between chard raw and poppy seed

  • Chard raw has more vitamin K and vitamin A; however, poppy seed is richer in manganese, copper, calcium, phosphorus, iron, fiber, zinc, and vitamin B1.
  • Chard raw covers your daily vitamin K needs 692% more than poppy seed.
  • Chard raw has a higher glycemic index. The glycemic index of chard raw is 32, while the glycemic index of poppy seed is 5.

Specific food types used in this comparison are Chard, swiss, raw and Spices, poppy seed.

Infographic

Chard raw vs Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains more MagnesiumMagnesium +328.4%
Contains more CalciumCalcium +2719.6%
Contains more PotassiumPotassium +89.7%
Contains more IronIron +442.2%
Contains more CopperCopper +808.9%
Contains more ZincZinc +2094.4%
Contains more PhosphorusPhosphorus +1791.3%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +1732.5%
Contains more SeleniumSelenium +1400%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +104.5%
Contains more Vitamin B1Vitamin B1 +2035%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +124%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more Vitamin B6Vitamin B6 +149.5%
Contains more FolateFolate +485.7%
~equal in Vitamin E ~1.77mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Poppy seed DV% diff.
Vitamin K 830µg 0µg 692%
Manganese 0.366mg 6.707mg 276%
Polyunsaturated fat 0.07g 28.569g 190%
Copper 0.179mg 1.627mg 161%
Calcium 51mg 1438mg 139%
Phosphorus 46mg 870mg 118%
Iron 1.8mg 9.76mg 100%
Fiber 1.6g 19.5g 72%
Zinc 0.36mg 7.9mg 69%
Vitamin B1 0.04mg 0.854mg 68%
Fats 0.2g 41.56g 64%
Magnesium 81mg 347mg 63%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 1mg 32%
Protein 1.8g 17.99g 32%
Calories 19kcal 525kcal 25%
Selenium 0.9µg 13.5µg 23%
Saturated fat 0.03g 4.517g 20%
Folate 14µg 82µg 17%
Monounsaturated fat 0.04g 5.982g 15%
Vitamin B6 0.099mg 0.247mg 11%
Potassium 379mg 719mg 10%
Sodium 213mg 26mg 8%
Carbs 3.74g 28.13g 8%
Vitamin B3 0.4mg 0.896mg 3%
Vitamin B5 0.172mg 0.324mg 3%
Choline 18mg 8.8mg 2%
Vitamin B2 0.09mg 0.1mg 1%
Vitamin E 1.89mg 1.77mg 1%
Net carbs 2.14g 8.63g N/A
Sugar 1.1g 2.99g N/A
Tryptophan 0.017mg 0.184mg 0%
Threonine 0.083mg 0.686mg 0%
Isoleucine 0.147mg 0.819mg 0%
Leucine 0.13mg 1.321mg 0%
Lysine 0.099mg 0.952mg 0%
Methionine 0.019mg 0.502mg 0%
Phenylalanine 0.11mg 0.758mg 0%
Valine 0.11mg 1.095mg 0%
Histidine 0.036mg 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

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
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more WaterWater +1457.3%
Contains more ProteinProtein +899.4%
Contains more FatsFats +20680%
Contains more CarbsCarbs +652.1%
Contains more OtherOther +298.1%

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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +14855%
Contains more Poly. FatPolyunsaturated fat +40712.9%

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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.