Chard raw vs. Rosemary — In-Depth Nutrition Comparison
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Significant differences between chard raw and rosemary
- Chard raw has more vitamin A; however, rosemary is richer in iron, fiber, calcium, manganese, folate, vitamin B6, copper, and vitamin B5.
- Chard raw covers your daily vitamin A needs 64% more than rosemary.
- Chard raw contains less saturated fat.
- Rosemary has a higher glycemic index. The glycemic index of rosemary is 70, while the glycemic index of chard raw is 32.
Specific food types used in this comparison are Chard, swiss, raw and Rosemary, fresh.
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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 SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +12.3% |
| Contains more CalciumCalcium | +521.6% |
| Contains more PotassiumPotassium | +76.3% |
| Contains more IronIron | +269.4% |
| Contains more CopperCopper | +68.2% |
| Contains more ZincZinc | +158.3% |
| Contains more PhosphorusPhosphorus | +43.5% |
| Contains less SodiumSodium | -87.8% |
| Contains more ManganeseManganese | +162.3% |
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 CVitamin C | +37.6% |
| Contains more Vitamin AVitamin A | +109.6% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +68.9% |
| Contains more Vitamin B3Vitamin B3 | +128% |
| Contains more Vitamin B5Vitamin B5 | +367.4% |
| Contains more Vitamin B6Vitamin B6 | +239.4% |
| Contains more FolateFolate | +678.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Iron | 1.8mg | 6.65mg | 61% |
| Fiber | 1.6g | 14.1g | 50% |
| Calcium | 51mg | 317mg | 27% |
| Manganese | 0.366mg | 0.96mg | 26% |
| Folate | 14µg | 109µg | 24% |
| Vitamin A | 306µg | 146µg | 18% |
| Vitamin B6 | 0.099mg | 0.336mg | 18% |
| Copper | 0.179mg | 0.301mg | 14% |
| Saturated fat | 0.03g | 2.838g | 13% |
| Vitamin B5 | 0.172mg | 0.804mg | 13% |
| Vitamin E | 1.89mg | 13% | |
| Fats | 0.2g | 5.86g | 9% |
| Vitamin C | 30mg | 21.8mg | 9% |
| Potassium | 379mg | 668mg | 9% |
| Sodium | 213mg | 26mg | 8% |
| Calories | 19kcal | 131kcal | 6% |
| Polyunsaturated fat | 0.07g | 0.901g | 6% |
| Carbs | 3.74g | 20.7g | 6% |
| Vitamin B2 | 0.09mg | 0.152mg | 5% |
| Zinc | 0.36mg | 0.93mg | 5% |
| Phosphorus | 46mg | 66mg | 3% |
| Protein | 1.8g | 3.31g | 3% |
| Vitamin B3 | 0.4mg | 0.912mg | 3% |
| Choline | 18mg | 3% | |
| Monounsaturated fat | 0.04g | 1.16g | 3% |
| Selenium | 0.9µg | 2% | |
| Magnesium | 81mg | 91mg | 2% |
| Net carbs | 2.14g | 6.6g | N/A |
| Sugar | 1.1g | N/A | |
| Vitamin B1 | 0.04mg | 0.036mg | 0% |
| Tryptophan | 0.017mg | 0.051mg | 0% |
| Threonine | 0.083mg | 0.136mg | 0% |
| Isoleucine | 0.147mg | 0.136mg | 0% |
| Leucine | 0.13mg | 0.249mg | 0% |
| Lysine | 0.099mg | 0.143mg | 0% |
| Methionine | 0.019mg | 0.047mg | 0% |
| Phenylalanine | 0.11mg | 0.169mg | 0% |
| Valine | 0.11mg | 0.165mg | 0% |
| Histidine | 0.036mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +36.7% |
| Contains more ProteinProtein | +83.9% |
| Contains more FatsFats | +2830% |
| Contains more CarbsCarbs | +453.5% |
| Contains more OtherOther | +47.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +2800% |
| Contains more Poly. FatPolyunsaturated fat | +1187.1% |