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Chard raw vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between chard raw and wakame?

  • Chard raw is richer in vitamin K, vitamin A, and vitamin C, while wakame is higher in folate, manganese, copper, vitamin B2, vitamin B5, and calcium.
  • Chard raw's daily need coverage for vitamin K is 687% higher.
  • Wakame has 17 times less vitamin A than chard raw. Chard raw has 6116IU of vitamin A, while wakame has 360IU.
  • Chard raw is lower in sodium.

We used Chard, swiss, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Chard raw vs Wakame 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%
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +658%
Contains less SodiumSodium -75.6%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +32.1%
Contains more CalciumCalcium +194.1%
Contains more IronIron +21.1%
Contains more CopperCopper +58.7%
Contains more PhosphorusPhosphorus +73.9%
Contains more ManganeseManganese +282.5%
~equal in Zinc ~0.38mg

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%
Wakame
5
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +89%
Contains more Vitamin B6Vitamin B6 +4850%
Contains more Vitamin KVitamin K +15560.4%
Contains more CholineCholine +29.5%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +305.2%
Contains more FolateFolate +1300%
~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
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +15.8%
Contains more ProteinProtein +68.3%
Contains more FatsFats +220%
Contains more CarbsCarbs +144.4%
Contains more OtherOther +350%

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
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +45%
Contains more Poly. FatPolyunsaturated fat +211.4%

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 Wakame
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Wakame DV% diff.
Vitamin K 830µg 5.3µg 687%
Folate 14µg 196µg 46%
Manganese 0.366mg 1.4mg 45%
Vitamin A 306µg 18µg 32%
Vitamin C 30mg 3mg 30%
Sodium 213mg 872mg 29%
Copper 0.179mg 0.284mg 12%
Vitamin B2 0.09mg 0.23mg 11%
Vitamin B5 0.172mg 0.697mg 11%
Potassium 379mg 50mg 10%
Calcium 51mg 150mg 10%
Vitamin B3 0.4mg 1.6mg 8%
Vitamin B6 0.099mg 0.002mg 7%
Vitamin E 1.89mg 1mg 6%
Magnesium 81mg 107mg 6%
Iron 1.8mg 2.18mg 5%
Phosphorus 46mg 80mg 5%
Fiber 1.6g 0.5g 4%
Carbs 3.74g 9.14g 2%
Protein 1.8g 3.03g 2%
Vitamin B1 0.04mg 0.06mg 2%
Choline 18mg 13.9mg 1%
Polyunsaturated fat 0.07g 0.218g 1%
Calories 19kcal 45kcal 1%
Fats 0.2g 0.64g 1%
Net carbs 2.14g 8.64g N/A
Sugar 1.1g 0.65g N/A
Zinc 0.36mg 0.38mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.03g 0.13g 0%
Monounsaturated fat 0.04g 0.058g 0%
Tryptophan 0.017mg 0.035mg 0%
Threonine 0.083mg 0.165mg 0%
Isoleucine 0.147mg 0.087mg 0%
Leucine 0.13mg 0.257mg 0%
Lysine 0.099mg 0.112mg 0%
Methionine 0.019mg 0.063mg 0%
Phenylalanine 0.11mg 0.112mg 0%
Valine 0.11mg 0.209mg 0%
Histidine 0.036mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Wakame
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
26%
Wakame
Minerals Daily Need Coverage Score
34%
Chard raw
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.45g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 659mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.1g)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.