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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
34%
348%
Comparison summary
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 202mg)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 6.927g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard raw is cheaper (difference - $3.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.