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  6. Chard raw vs. Garlic powder

Chard raw vs. Garlic powder — In-Depth Nutrition Comparison

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What are the differences between chard raw and garlic powder?

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C, yet garlic powder is higher in vitamin B6, phosphorus, iron, selenium, copper, vitamin B1, and fiber.
  • Chard raw's daily need coverage for vitamin K is 691% more.
  • The glycemic index of garlic powder is lower.

We used Chard, swiss, raw and Spices, garlic powder types in this article.

Infographic

Chard raw vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more CalciumCalcium +54.9%
Contains more PotassiumPotassium +214.8%
Contains more IronIron +213.9%
Contains more CopperCopper +197.8%
Contains more ZincZinc +730.6%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -71.8%
Contains more ManganeseManganese +167.5%
Contains more SeleniumSelenium +2555.6%
~equal in Magnesium ~77mg

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +182.1%
Contains more Vitamin KVitamin K +207400%
Contains more Vitamin B1Vitamin B1 +987.5%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more Vitamin B3Vitamin B3 +99%
Contains more Vitamin B5Vitamin B5 +332%
Contains more Vitamin B6Vitamin B6 +1570.7%
Contains more FolateFolate +235.7%
Contains more CholineCholine +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Garlic powder DV% diff.
Vitamin K 830µg 0.4µg 691%
Vitamin B6 0.099mg 1.654mg 120%
Phosphorus 46mg 414mg 53%
Iron 1.8mg 5.65mg 48%
Selenium 0.9µg 23.9µg 42%
Copper 0.179mg 0.533mg 39%
Vitamin A 306µg 0µg 34%
Vitamin B1 0.04mg 0.435mg 33%
Vitamin C 30mg 1.2mg 32%
Protein 1.8g 16.55g 30%
Fiber 1.6g 9g 30%
Manganese 0.366mg 0.979mg 27%
Potassium 379mg 1193mg 24%
Zinc 0.36mg 2.99mg 24%
Carbs 3.74g 72.73g 23%
Calories 19kcal 331kcal 16%
Vitamin B5 0.172mg 0.743mg 11%
Choline 18mg 67.5mg 9%
Folate 14µg 47µg 8%
Vitamin E 1.89mg 0.67mg 8%
Sodium 213mg 60mg 7%
Vitamin B2 0.09mg 0.141mg 4%
Calcium 51mg 79mg 3%
Vitamin B3 0.4mg 0.796mg 2%
Magnesium 81mg 77mg 1%
Fats 0.2g 0.73g 1%
Saturated fat 0.03g 0.249g 1%
Polyunsaturated fat 0.07g 0.178g 1%
Net carbs 2.14g 63.73g N/A
Sugar 1.1g 2.43g N/A
Monounsaturated fat 0.04g 0.115g 0%
Tryptophan 0.017mg 0.121mg 0%
Threonine 0.083mg 0.374mg 0%
Isoleucine 0.147mg 0.414mg 0%
Leucine 0.13mg 0.728mg 0%
Lysine 0.099mg 0.768mg 0%
Methionine 0.019mg 0.111mg 0%
Phenylalanine 0.11mg 0.525mg 0%
Valine 0.11mg 0.667mg 0%
Histidine 0.036mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1336.6%
Contains more ProteinProtein +819.4%
Contains more FatsFats +265%
Contains more CarbsCarbs +1844.7%
Contains more OtherOther +121.3%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +187.5%
Contains more Poly. FatPolyunsaturated fat +154.3%

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.