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Chard raw vs. Wasabi — In-Depth Nutrition Comparison

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What are the differences between chard raw and wasabi?

  • Chard raw is higher in vitamin A and iron, yet wasabi is higher in fiber, vitamin B6, vitamin C, zinc, calcium, vitamin B1, and potassium.
  • Chard raw's daily need coverage for vitamin A is 122% more.
  • Chard raw has 13 times more sodium than wasabi. While chard raw has 213mg of sodium, wasabi has only 17mg.

We used Chard, swiss, raw and Wasabi, root, raw types in this article.

Infographic

Chard raw vs Wasabi infographic
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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.
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%
Wasabi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more MagnesiumMagnesium +17.4%
Contains more IronIron +74.8%
Contains more CopperCopper +15.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +151%
Contains more PotassiumPotassium +49.9%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +73.9%
Contains less SodiumSodium -92%
~equal in Manganese ~0.391mg

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%
Wasabi
7
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +39.7%
Contains more Vitamin B1Vitamin B1 +227.5%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +85.8%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin B6Vitamin B6 +176.8%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Wasabi DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 2µg 34%
Fiber 1.6g 7.8g 25%
Vitamin C 30mg 41.9mg 13%
Vitamin B6 0.099mg 0.274mg 13%
Vitamin E 1.89mg 13%
Zinc 0.36mg 1.62mg 11%
Iron 1.8mg 1.03mg 10%
Sodium 213mg 17mg 9%
Vitamin B1 0.04mg 0.131mg 8%
Calcium 51mg 128mg 8%
Carbs 3.74g 23.54g 7%
Protein 1.8g 4.8g 6%
Potassium 379mg 568mg 6%
Calories 19kcal 109kcal 5%
Phosphorus 46mg 80mg 5%
Magnesium 81mg 69mg 3%
Copper 0.179mg 0.155mg 3%
Choline 18mg 3%
Selenium 0.9µg 2%
Vitamin B2 0.09mg 0.114mg 2%
Vitamin B3 0.4mg 0.743mg 2%
Manganese 0.366mg 0.391mg 1%
Vitamin B5 0.172mg 0.203mg 1%
Fats 0.2g 0.63g 1%
Folate 14µg 18µg 1%
Net carbs 2.14g 15.74g N/A
Sugar 1.1g N/A
Saturated fat 0.03g 0%
Monounsaturated fat 0.04g 0%
Polyunsaturated fat 0.07g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
Wasabi
4
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more WaterWater +34.1%
Contains more ProteinProtein +166.7%
Contains more FatsFats +215%
Contains more CarbsCarbs +529.4%
Contains more OtherOther +20%

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.