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  6. Chard raw vs. Strawberry

Chard raw vs. Strawberry — In-Depth Nutrition Comparison

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Summary of differences between chard raw and strawberries

  • Chard raw has more vitamin K, vitamin A, iron, magnesium, copper, vitamin E, potassium, and vitamin B2; however, strawberries are higher in vitamin C.
  • Chard raw covers your daily need for vitamin K, 690% more than strawberries.
  • Chard raw has 510 times more vitamin A than strawberries. While chard raw has 6116IU of vitamin A, strawberries have only 12IU.
  • Strawberries have less sodium.

These are the specific foods used in this comparison Chard, swiss, raw and Strawberries, raw.

Infographic

Chard raw vs Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more MagnesiumMagnesium +523.1%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +147.7%
Contains more IronIron +339%
Contains more CopperCopper +272.9%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +91.7%
Contains more SeleniumSelenium +125%
Contains less SodiumSodium -99.5%
~equal in Manganese ~0.386mg

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +551.7%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B6Vitamin B6 +110.6%
Contains more Vitamin KVitamin K +37627.3%
Contains more CholineCholine +215.8%
Contains more Vitamin CVitamin C +96%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.386mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Strawberry DV% diff.
Vitamin K 830µg 2.2µg 690%
Vitamin A 306µg 1µg 34%
Vitamin C 30mg 58.8mg 32%
Iron 1.8mg 0.41mg 17%
Magnesium 81mg 13mg 16%
Copper 0.179mg 0.048mg 15%
Vitamin E 1.89mg 0.29mg 11%
Sodium 213mg 1mg 9%
Potassium 379mg 153mg 7%
Vitamin B2 0.09mg 0.022mg 5%
Calcium 51mg 16mg 4%
Vitamin B6 0.099mg 0.047mg 4%
Phosphorus 46mg 24mg 3%
Folate 14µg 24µg 3%
Fructose 2.44g 3%
Protein 1.8g 0.67g 2%
Fiber 1.6g 2g 2%
Zinc 0.36mg 0.14mg 2%
Choline 18mg 5.7mg 2%
Polyunsaturated fat 0.07g 0.155g 1%
Vitamin B5 0.172mg 0.125mg 1%
Calories 19kcal 32kcal 1%
Selenium 0.9µg 0.4µg 1%
Carbs 3.74g 7.68g 1%
Vitamin B1 0.04mg 0.024mg 1%
Manganese 0.366mg 0.386mg 1%
Fats 0.2g 0.3g 0%
Net carbs 2.14g 5.68g N/A
Sugar 1.1g 4.89g N/A
Starch 0.04g 0%
Vitamin B3 0.4mg 0.386mg 0%
Saturated fat 0.03g 0.015g 0%
Monounsaturated fat 0.04g 0.043g 0%
Tryptophan 0.017mg 0.008mg 0%
Threonine 0.083mg 0.02mg 0%
Isoleucine 0.147mg 0.016mg 0%
Leucine 0.13mg 0.034mg 0%
Lysine 0.099mg 0.026mg 0%
Methionine 0.019mg 0.002mg 0%
Phenylalanine 0.11mg 0.019mg 0%
Valine 0.11mg 0.019mg 0%
Histidine 0.036mg 0.012mg 0%

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
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +168.7%
Contains more OtherOther +300%
Contains more FatsFats +50%
Contains more CarbsCarbs +105.3%
~equal in Water ~90.95g

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
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +121.4%
~equal in Monounsaturated fat ~0.043g

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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.