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Chard raw vs. Rambutan — In-Depth Nutrition Comparison

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How are chard raw and rambutan different?

  • Chard raw is richer in vitamin A, vitamin C, iron, magnesium, copper, potassium, vitamin B6, and phosphorus, while rambutan is higher in vitamin B3.
  • Chard raw covers your daily need for vitamin A, 122% more than rambutan.
  • Chard raw contains 19 times more sodium than rambutan. Chard raw contains 213mg of sodium, while rambutan contains 11mg.
  • Rambutan has a higher glycemic index (59) than chard raw (32).

Chard, swiss, raw and Rambutan, canned, syrup pack types were used in this article.

Infographic

Chard raw vs Rambutan infographic
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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.
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 5% 6.6% 3.7% 13% 22% 2.2% 3.9% 1.4% 45% 0%
Contains more MagnesiumMagnesium +1057.1%
Contains more CalciumCalcium +131.8%
Contains more PotassiumPotassium +802.4%
Contains more IronIron +414.3%
Contains more CopperCopper +171.2%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +411.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -94.8%
~equal in Manganese ~0.343mg

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 16% 0% 0% 0% 3.3% 5.1% 25% 1.1% 4.6% 0% 0% 6% 0%
Contains more Vitamin CVitamin C +512.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B5Vitamin B5 +855.6%
Contains more Vitamin B6Vitamin B6 +395%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +238%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Rambutan DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 4.9mg 28%
Magnesium 81mg 7mg 18%
Iron 1.8mg 0.35mg 18%
Copper 0.179mg 0.066mg 13%
Vitamin E 1.89mg 13%
Potassium 379mg 42mg 10%
Sodium 213mg 11mg 9%
Vitamin B6 0.099mg 0.02mg 6%
Vitamin B3 0.4mg 1.352mg 6%
Carbs 3.74g 20.87g 6%
Vitamin B2 0.09mg 0.022mg 5%
Phosphorus 46mg 9mg 5%
Fiber 1.6g 0.9g 3%
Zinc 0.36mg 0.08mg 3%
Calcium 51mg 22mg 3%
Choline 18mg 3%
Vitamin B5 0.172mg 0.018mg 3%
Calories 19kcal 82kcal 3%
Folate 14µg 8µg 2%
Vitamin B1 0.04mg 0.013mg 2%
Protein 1.8g 0.65g 2%
Selenium 0.9µg 2%
Manganese 0.366mg 0.343mg 1%
Fats 0.2g 0.21g 0%
Net carbs 2.14g 19.97g N/A
Sugar 1.1g N/A
Saturated fat 0.03g 0%
Monounsaturated fat 0.04g 0%
Polyunsaturated fat 0.07g 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
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
Contains more ProteinProtein +176.9%
Contains more WaterWater +18.7%
Contains more OtherOther +595.7%
Contains more CarbsCarbs +458%
~equal in Fats ~0.21g

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. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/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.