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Chard raw vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between chard raw and sesame

  • Chard raw has more vitamin K and vitamin A; however, sesame is richer in copper, iron, calcium, manganese, phosphorus, zinc, magnesium, and vitamin B1.
  • Chard raw covers your daily vitamin K needs 692% more than sesame.
  • Sesame has 680 times less vitamin A than chard raw. Chard raw has 6116IU of vitamin A, while sesame has 9IU.

Specific food types used in this comparison are Chard, swiss, raw and Seeds, sesame seeds, whole, dried.

Infographic

Chard raw vs Sesame 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%
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +1811.8%
Contains more PotassiumPotassium +23.5%
Contains more IronIron +708.3%
Contains more CopperCopper +2180.4%
Contains more ZincZinc +2052.8%
Contains more PhosphorusPhosphorus +1267.4%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +572.1%
Contains more SeleniumSelenium +3722.2%

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%
Sesame
6
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% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +656%
Contains more Vitamin B5Vitamin B5 +244%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1877.5%
Contains more Vitamin B2Vitamin B2 +174.4%
Contains more Vitamin B3Vitamin B3 +1028.8%
Contains more Vitamin B6Vitamin B6 +698%
Contains more FolateFolate +592.9%
Contains more CholineCholine +42.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1875.7%
Contains more ProteinProtein +885%
Contains more FatsFats +24735%
Contains more CarbsCarbs +527%
Contains more OtherOther +178.8%

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
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +46797.5%
Contains more Poly. FatPolyunsaturated fat +31004.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Sesame
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Sesame DV% diff.
Vitamin K 830µg 0µg 692%
Copper 0.179mg 4.082mg 434%
Iron 1.8mg 14.55mg 159%
Polyunsaturated fat 0.07g 21.773g 145%
Calcium 51mg 975mg 92%
Manganese 0.366mg 2.46mg 91%
Phosphorus 46mg 629mg 83%
Fats 0.2g 49.67g 76%
Zinc 0.36mg 7.75mg 67%
Magnesium 81mg 351mg 64%
Vitamin B1 0.04mg 0.791mg 63%
Selenium 0.9µg 34.4µg 61%
Vitamin B6 0.099mg 0.79mg 53%
Monounsaturated fat 0.04g 18.759g 47%
Fiber 1.6g 11.8g 41%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Protein 1.8g 17.73g 32%
Saturated fat 0.03g 6.957g 31%
Calories 19kcal 573kcal 28%
Vitamin B3 0.4mg 4.515mg 26%
Folate 14µg 97µg 21%
Vitamin B2 0.09mg 0.247mg 12%
Vitamin E 1.89mg 0.25mg 11%
Sodium 213mg 11mg 9%
Carbs 3.74g 23.45g 7%
Potassium 379mg 468mg 3%
Vitamin B5 0.172mg 0.05mg 2%
Choline 18mg 25.6mg 1%
Net carbs 2.14g 11.65g N/A
Sugar 1.1g 0.3g N/A
Tryptophan 0.017mg 0.388mg 0%
Threonine 0.083mg 0.736mg 0%
Isoleucine 0.147mg 0.763mg 0%
Leucine 0.13mg 1.358mg 0%
Lysine 0.099mg 0.569mg 0%
Methionine 0.019mg 0.586mg 0%
Phenylalanine 0.11mg 0.94mg 0%
Valine 0.11mg 0.99mg 0%
Histidine 0.036mg 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
185%
Chard raw
47%
Sesame
Minerals Daily Need Coverage Score
34%
Chard raw
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 202mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 6.927g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.