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  6. Chard raw vs. Mayonnaise

Chard raw vs. Mayonnaise — In-Depth Nutrition Comparison

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Important differences between chard raw and mayonnaise

  • Mayonnaise has less vitamin K, vitamin A, vitamin C, iron, magnesium, copper, and manganese.
  • Chard raw's daily need coverage for vitamin K is 556% more.
  • Chard raw is lower in sodium.

The food varieties used in the comparison are Chard, swiss, raw and Salad dressing, mayonnaise, regular.

Infographic

Chard raw vs Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +8000%
Contains more CalciumCalcium +537.5%
Contains more PotassiumPotassium +1795%
Contains more IronIron +757.1%
Contains more CopperCopper +842.1%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +119%
Contains less SodiumSodium -66.5%
Contains more ManganeseManganese +5128.6%
Contains more SeleniumSelenium +155.6%

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 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1812.5%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +373.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +1137.5%
Contains more Vitamin KVitamin K +409.2%
Contains more FolateFolate +180%
Contains more Vitamin EVitamin E +73.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +90%
~equal in Vitamin B5 ~0.172mg

All nutrients comparison - raw data values

Nutrient Chard raw Mayonnaise DV% diff.
Vitamin K 830µg 163µg 556%
Polyunsaturated fat 0.07g 44.69g 297%
Fats 0.2g 74.85g 115%
Saturated fat 0.03g 11.703g 53%
Monounsaturated fat 0.04g 16.843g 42%
Calories 19kcal 680kcal 33%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 16µg 32%
Iron 1.8mg 0.21mg 20%
Magnesium 81mg 1mg 19%
Sodium 213mg 635mg 18%
Copper 0.179mg 0.019mg 18%
Manganese 0.366mg 0.007mg 16%
Cholesterol 0mg 42mg 14%
Potassium 379mg 20mg 11%
Vitamin E 1.89mg 3.28mg 9%
Vitamin B6 0.099mg 0.008mg 7%
Fiber 1.6g 0g 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin B2 0.09mg 0.019mg 5%
Phosphorus 46mg 21mg 4%
Calcium 51mg 8mg 4%
Selenium 0.9µg 2.3µg 3%
Vitamin B1 0.04mg 0.01mg 3%
Vitamin B3 0.4mg 0mg 3%
Choline 18mg 34.2mg 3%
Zinc 0.36mg 0.15mg 2%
Protein 1.8g 0.96g 2%
Folate 14µg 5µg 2%
Vitamin D 0IU 7IU 1%
Carbs 3.74g 0.57g 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 2.14g 0.57g N/A
Sugar 1.1g 0.57g N/A
Vitamin B5 0.172mg 0.172mg 0%
Trans fat 0g 0.187g N/A
Tryptophan 0.017mg 0.017mg 0%
Threonine 0.083mg 0.055mg 0%
Isoleucine 0.147mg 0.065mg 0%
Leucine 0.13mg 0.095mg 0%
Lysine 0.099mg 0.072mg 0%
Methionine 0.019mg 0.035mg 0%
Phenylalanine 0.11mg 0.057mg 0%
Valine 0.11mg 0.074mg 0%
Histidine 0.036mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g 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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +87.5%
Contains more CarbsCarbs +556.1%
Contains more WaterWater +328%
Contains more FatsFats +37325%
Contains more OtherOther +23.1%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +42007.5%
Contains more Poly. FatPolyunsaturated fat +63742.9%

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.