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.
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
34%
65%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 0.45g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 659mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.1g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.