Chard raw vs. Vegetable — In-Depth Nutrition Comparison
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Differences between chard raw and vegetable
- Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, iron, copper, vitamin E, and potassium, while vegetable has more fiber.
- Chard raw's daily need coverage for vitamin K is 672% higher.
- Vegetable contains 9 times less vitamin C than chard raw. Chard raw contains 30mg of vitamin C, while vegetable contains 3.2mg.
- The amount of sodium in vegetable is lower.
- Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of vegetable is 66.
The food types used in this comparison are Chard, swiss, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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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 | +268.2% |
| Contains more CalciumCalcium | +104% |
| Contains more PotassiumPotassium | +124.3% |
| Contains more IronIron | +119.5% |
| Contains more CopperCopper | +115.7% |
| Contains more SeleniumSelenium | +200% |
| Contains more ZincZinc | +36.1% |
| Contains more PhosphorusPhosphorus | +10.9% |
| Contains less SodiumSodium | -83.6% |
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 | +837.5% |
| Contains more Vitamin AVitamin A | +43% |
| Contains more Vitamin EVitamin E | +397.4% |
| Contains more Vitamin B5Vitamin B5 | +13.9% |
| Contains more Vitamin B6Vitamin B6 | +33.8% |
| Contains more Vitamin KVitamin K | +3431.9% |
| Contains more Vitamin B1Vitamin B1 | +77.5% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +112.8% |
| Contains more FolateFolate | +35.7% |
| Contains more CholineCholine | +33.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 23.5µg | 672% |
| Vitamin C | 30mg | 3.2mg | 30% |
| Magnesium | 81mg | 22mg | 14% |
| Iron | 1.8mg | 0.82mg | 12% |
| Copper | 0.179mg | 0.083mg | 11% |
| Fiber | 1.6g | 4.4g | 11% |
| Vitamin A | 306µg | 214µg | 10% |
| Vitamin E | 1.89mg | 0.38mg | 10% |
| Sodium | 213mg | 35mg | 8% |
| Potassium | 379mg | 169mg | 6% |
| Vitamin B3 | 0.4mg | 0.851mg | 3% |
| Calcium | 51mg | 25mg | 3% |
| Carbs | 3.74g | 13.09g | 3% |
| Vitamin B1 | 0.04mg | 0.071mg | 3% |
| Vitamin B2 | 0.09mg | 0.12mg | 2% |
| Protein | 1.8g | 2.86g | 2% |
| Vitamin B6 | 0.099mg | 0.074mg | 2% |
| Calories | 19kcal | 65kcal | 2% |
| Manganese | 0.366mg | 0.379mg | 1% |
| Selenium | 0.9µg | 0.3µg | 1% |
| Phosphorus | 46mg | 51mg | 1% |
| Zinc | 0.36mg | 0.49mg | 1% |
| Folate | 14µg | 19µg | 1% |
| Choline | 18mg | 24.1mg | 1% |
| Fats | 0.2g | 0.15g | 0% |
| Net carbs | 2.14g | 8.69g | N/A |
| Sugar | 1.1g | 3.12g | N/A |
| Vitamin B5 | 0.172mg | 0.151mg | 0% |
| Saturated fat | 0.03g | 0.031g | 0% |
| Monounsaturated fat | 0.04g | 0.01g | 0% |
| Polyunsaturated fat | 0.07g | 0.072g | 0% |
| Tryptophan | 0.017mg | 0.029mg | 0% |
| Threonine | 0.083mg | 0.115mg | 0% |
| Isoleucine | 0.147mg | 0.139mg | 0% |
| Leucine | 0.13mg | 0.19mg | 0% |
| Lysine | 0.099mg | 0.17mg | 0% |
| Methionine | 0.019mg | 0.034mg | 0% |
| Phenylalanine | 0.11mg | 0.12mg | 0% |
| Valine | 0.11mg | 0.149mg | 0% |
| Histidine | 0.036mg | 0.073mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +33.3% |
| Contains more WaterWater | +11.3% |
| Contains more OtherOther | +138.8% |
| Contains more ProteinProtein | +58.9% |
| Contains more CarbsCarbs | +250% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +300% |
~equal in
Saturated fat
~0.031g
~equal in
Polyunsaturated fat
~0.072g