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  6. Chard raw vs. Sunflower seed

Chard raw vs. Sunflower seed — In-Depth Nutrition Comparison

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Summary of differences between Chard raw and Sunflower seed

  • Chard raw has more Vitamin K, however, Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, and Folate.
  • Chard raw covers your daily need of Vitamin K 692% more than Sunflower seed.

These are the specific foods used in this comparison Chard, swiss, raw and Seeds, sunflower seed kernels, dried.

Infographic

Chard raw vs Sunflower seed 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.
Chard raw
Chard raw
0
:
10
Sunflower seed
Sunflower seed
Contains more Calcium +52.9%
Contains more Iron +191.7%
Contains more Magnesium +301.2%
Contains more Phosphorus +1334.8%
Contains more Potassium +70.2%
Contains less Sodium -95.8%
Contains more Zinc +1288.9%
Contains more Copper +905.6%
Contains more Manganese +432.8%
Contains more Selenium +5788.9%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +52.9%
Contains more Iron +191.7%
Contains more Magnesium +301.2%
Contains more Phosphorus +1334.8%
Contains more Potassium +70.2%
Contains less Sodium -95.8%
Contains more Zinc +1288.9%
Contains more Copper +905.6%
Contains more Manganese +432.8%
Contains more Selenium +5788.9%

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.
Chard raw
Chard raw
3
:
7
Sunflower seed
Sunflower seed
Contains more Vitamin A +12132%
Contains more Vitamin C +2042.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +1760.8%
Contains more Vitamin B1 +3600%
Contains more Vitamin B2 +294.4%
Contains more Vitamin B3 +1983.8%
Contains more Vitamin B5 +557%
Contains more Vitamin B6 +1258.6%
Contains more Folate +1521.4%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +12132%
Contains more Vitamin C +2042.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +1760.8%
Contains more Vitamin B1 +3600%
Contains more Vitamin B2 +294.4%
Contains more Vitamin B3 +1983.8%
Contains more Vitamin B5 +557%
Contains more Vitamin B6 +1258.6%
Contains more Folate +1521.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Sunflower seed
Sunflower seed
Contains more Water +1859%
Contains more Protein +1054.4%
Contains more Fats +25630%
Contains more Carbs +434.8%
Contains more Other +89.4%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Water +1859%
Contains more Protein +1054.4%
Contains more Fats +25630%
Contains more Carbs +434.8%
Contains more Other +89.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +46220%
Contains more Polyunsaturated fat +32952.9%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +46220%
Contains more Polyunsaturated fat +32952.9%

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 Sunflower seed
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Sunflower seed Opinion
Net carbs 2.14g 11.4g Sunflower seed
Protein 1.8g 20.78g Sunflower seed
Fats 0.2g 51.46g Sunflower seed
Carbs 3.74g 20g Sunflower seed
Calories 19kcal 584kcal Sunflower seed
Sugar 1.1g 2.62g Chard raw
Fiber 1.6g 8.6g Sunflower seed
Calcium 51mg 78mg Sunflower seed
Iron 1.8mg 5.25mg Sunflower seed
Magnesium 81mg 325mg Sunflower seed
Phosphorus 46mg 660mg Sunflower seed
Potassium 379mg 645mg Sunflower seed
Sodium 213mg 9mg Sunflower seed
Zinc 0.36mg 5mg Sunflower seed
Copper 0.179mg 1.8mg Sunflower seed
Manganese 0.366mg 1.95mg Sunflower seed
Selenium 0.9µg 53µg Sunflower seed
Vitamin A 6116IU 50IU Chard raw
Vitamin A RAE 306µg 3µg Chard raw
Vitamin E 1.89mg 35.17mg Sunflower seed
Vitamin C 30mg 1.4mg Chard raw
Vitamin B1 0.04mg 1.48mg Sunflower seed
Vitamin B2 0.09mg 0.355mg Sunflower seed
Vitamin B3 0.4mg 8.335mg Sunflower seed
Vitamin B5 0.172mg 1.13mg Sunflower seed
Vitamin B6 0.099mg 1.345mg Sunflower seed
Folate 14µg 227µg Sunflower seed
Vitamin K 830µg 0µg Chard raw
Tryptophan 0.017mg 0.348mg Sunflower seed
Threonine 0.083mg 0.928mg Sunflower seed
Isoleucine 0.147mg 1.139mg Sunflower seed
Leucine 0.13mg 1.659mg Sunflower seed
Lysine 0.099mg 0.937mg Sunflower seed
Methionine 0.019mg 0.494mg Sunflower seed
Phenylalanine 0.11mg 1.169mg Sunflower seed
Valine 0.11mg 1.315mg Sunflower seed
Histidine 0.036mg 0.632mg Sunflower seed
Saturated Fat 0.03g 4.455g Chard raw
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.04g 18.528g Sunflower seed
Polyunsaturated fat 0.07g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
222%
Chard raw
156%
Sunflower seed
Minerals Daily Need Coverage Score
34%
Chard raw
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 204mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 1.52g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 4.425g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.