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Chard raw vs. Cinnamon — In-Depth Nutrition Comparison

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What are the differences between chard raw and cinnamon?

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C, yet cinnamon is higher in manganese, fiber, calcium, iron, copper, and zinc.
  • Cinnamon's daily need coverage for manganese is 743% more.
  • Chard raw has 27 times more vitamin K than cinnamon. While chard raw has 830µg of vitamin K, cinnamon has only 31.2µg.
  • The amount of sodium in cinnamon is lower.

We used Chard, swiss, raw and Spices, cinnamon, ground types in this article.

Infographic

Chard raw vs Cinnamon 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 43% 301% 38% 312% 113% 50% 27% 1.3% 2278% 17%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +1864.7%
Contains more PotassiumPotassium +13.7%
Contains more IronIron +362.2%
Contains more CopperCopper +89.4%
Contains more ZincZinc +408.3%
Contains more PhosphorusPhosphorus +39.1%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +4672.1%
Contains more SeleniumSelenium +244.4%

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.
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 13% 5% 46% 0% 5.5% 9.5% 25% 21% 36% 0% 78% 4.5% 6%
Contains more Vitamin CVitamin C +689.5%
Contains more Vitamin AVitamin A +1940%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +119.5%
Contains more Vitamin KVitamin K +2560.3%
Contains more FolateFolate +133.3%
Contains more CholineCholine +63.6%
Contains more Vitamin EVitamin E +22.8%
Contains more Vitamin B3Vitamin B3 +233%
Contains more Vitamin B5Vitamin B5 +108.1%
Contains more Vitamin B6Vitamin B6 +59.6%
~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
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
Contains more WaterWater +775.8%
Contains more ProteinProtein +121.7%
Contains more FatsFats +520%
Contains more CarbsCarbs +2054.8%
Contains more OtherOther +125%

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
52% 37% 10%
Saturated fat: Sat. Fat 0.345 g
Monounsaturated fat: Mono. Fat 0.246 g
Polyunsaturated fat: Poly. Fat 0.068 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +515%
~equal in Polyunsaturated fat ~0.068g

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 Cinnamon
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar 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 Cinnamon DV% diff.
Manganese 0.366mg 17.466mg 743%
Vitamin K 830µg 31.2µg 666%
Fiber 1.6g 53.1g 206%
Calcium 51mg 1002mg 95%
Iron 1.8mg 8.32mg 82%
Vitamin A 306µg 15µg 32%
Vitamin C 30mg 3.8mg 29%
Carbs 3.74g 80.59g 26%
Copper 0.179mg 0.339mg 18%
Zinc 0.36mg 1.83mg 13%
Calories 19kcal 247kcal 11%
Sodium 213mg 10mg 9%
Vitamin B3 0.4mg 1.332mg 6%
Magnesium 81mg 60mg 5%
Vitamin B6 0.099mg 0.158mg 5%
Vitamin B5 0.172mg 0.358mg 4%
Protein 1.8g 3.99g 4%
Selenium 0.9µg 3.1µg 4%
Vitamin B2 0.09mg 0.041mg 4%
Vitamin E 1.89mg 2.32mg 3%
Phosphorus 46mg 64mg 3%
Potassium 379mg 431mg 2%
Fats 0.2g 1.24g 2%
Folate 14µg 6µg 2%
Vitamin B1 0.04mg 0.022mg 2%
Fructose 1.11g 1%
Choline 18mg 11mg 1%
Saturated fat 0.03g 0.345g 1%
Monounsaturated fat 0.04g 0.246g 1%
Net carbs 2.14g 27.49g N/A
Sugar 1.1g 2.17g N/A
Polyunsaturated fat 0.07g 0.068g 0%
Tryptophan 0.017mg 0.049mg 0%
Threonine 0.083mg 0.136mg 0%
Isoleucine 0.147mg 0.146mg 0%
Leucine 0.13mg 0.253mg 0%
Lysine 0.099mg 0.243mg 0%
Methionine 0.019mg 0.078mg 0%
Phenylalanine 0.11mg 0.146mg 0%
Valine 0.11mg 0.224mg 0%
Histidine 0.036mg 0.117mg 0%
Omega-3 - ALA 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Cinnamon
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
19%
Cinnamon
Minerals Daily Need Coverage Score
34%
Chard raw
318%
Cinnamon

Comparison summary

Which food is richer in minerals?
Cinnamon
Cinnamon is relatively richer in minerals
Which food contains less Sodium?
Cinnamon
Cinnamon contains less Sodium (difference - 203mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.315g)
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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.