Chard raw vs. Rutabagas — In-Depth Nutrition Comparison
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Important differences between chard raw and rutabagas
- Rutabagas have less vitamin K, vitamin A, iron, copper, magnesium, vitamin E, manganese, and vitamin C.
- Chard raw's daily need coverage for vitamin K is 691% more.
- Chard raw has 3058 times more vitamin A than rutabagas. Chard raw has 6116IU of vitamin A, while rutabagas have 2IU.
- Rutabagas are lower in sodium.
- Rutabagas have a higher glycemic index than chard raw.
The food varieties used in the comparison are Chard, swiss, raw and Rutabagas, raw.
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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 MagnesiumMagnesium | +305% |
| Contains more CalciumCalcium | +18.6% |
| Contains more PotassiumPotassium | +24.3% |
| Contains more IronIron | +309.1% |
| Contains more CopperCopper | +459.4% |
| Contains more ZincZinc | +50% |
| Contains more ManganeseManganese | +179.4% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more PhosphorusPhosphorus | +15.2% |
| Contains less SodiumSodium | -94.4% |
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 | +20% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +530% |
| Contains more Vitamin B2Vitamin B2 | +125% |
| Contains more Vitamin KVitamin K | +276566.7% |
| Contains more CholineCholine | +27.7% |
| Contains more Vitamin B1Vitamin B1 | +125% |
| Contains more Vitamin B3Vitamin B3 | +75% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 0.3µg | 691% |
| Vitamin A | 306µg | 0µg | 34% |
| Iron | 1.8mg | 0.44mg | 17% |
| Copper | 0.179mg | 0.032mg | 16% |
| Magnesium | 81mg | 20mg | 15% |
| Vitamin E | 1.89mg | 0.3mg | 11% |
| Manganese | 0.366mg | 0.131mg | 10% |
| Sodium | 213mg | 12mg | 9% |
| Vitamin C | 30mg | 25mg | 6% |
| Vitamin B1 | 0.04mg | 0.09mg | 4% |
| Vitamin B2 | 0.09mg | 0.04mg | 4% |
| Fiber | 1.6g | 2.3g | 3% |
| Folate | 14µg | 21µg | 2% |
| Vitamin B3 | 0.4mg | 0.7mg | 2% |
| Fructose | 1.61g | 2% | |
| Carbs | 3.74g | 8.62g | 2% |
| Potassium | 379mg | 305mg | 2% |
| Phosphorus | 46mg | 53mg | 1% |
| Protein | 1.8g | 1.08g | 1% |
| Calcium | 51mg | 43mg | 1% |
| Choline | 18mg | 14.1mg | 1% |
| Calories | 19kcal | 37kcal | 1% |
| Zinc | 0.36mg | 0.24mg | 1% |
| Fats | 0.2g | 0.16g | 0% |
| Net carbs | 2.14g | 6.32g | N/A |
| Sugar | 1.1g | 4.46g | N/A |
| Starch | 0.4g | 0% | |
| Selenium | 0.9µg | 0.7µg | 0% |
| Vitamin B5 | 0.172mg | 0.16mg | 0% |
| Vitamin B6 | 0.099mg | 0.1mg | 0% |
| Saturated fat | 0.03g | 0.027g | 0% |
| Monounsaturated fat | 0.04g | 0.025g | 0% |
| Polyunsaturated fat | 0.07g | 0.088g | 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
| Contains more ProteinProtein | +66.7% |
| Contains more FatsFats | +25% |
| Contains more OtherOther | +125.4% |
| Contains more CarbsCarbs | +130.5% |
~equal in
Water
~89.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +60% |
| Contains more Poly. FatPolyunsaturated fat | +25.7% |
~equal in
Saturated fat
~0.027g