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  6. Chard vs. Butterbur

Chard vs. Butterbur — In-Depth Nutrition Comparison

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The main differences between Chard and Butterbur

  • Chard is richer in Vitamin A RAE, Iron, Magnesium, Copper, and Vitamin B2, yet Butterbur is richer in Vitamin C.
  • Daily need coverage for Vitamin A RAE from Chard is 34% higher.
  • Chard contains 26 times more Sodium than Butterbur. Chard contains 179mg of Sodium, while Butterbur contains 7mg.

Food types used in this article are Chard, swiss, cooked, boiled, drained, without salt and Butterbur, (fuki), raw.

Infographic

Chard vs Butterbur 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
Chard
6
:
3
Butterbur
Butterbur
Contains more Iron +2160%
Contains more Magnesium +514.3%
Contains more Phosphorus +175%
Contains more Zinc +106.3%
Contains more Copper +58.3%
Contains more Manganese +21.9%
Contains more Calcium +77.6%
Contains more Potassium +19.3%
Contains less Sodium -96.1%
Equal in Selenium - 0.9
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Contains more Iron +2160%
Contains more Magnesium +514.3%
Contains more Phosphorus +175%
Contains more Zinc +106.3%
Contains more Copper +58.3%
Contains more Manganese +21.9%
Contains more Calcium +77.6%
Contains more Potassium +19.3%
Contains less Sodium -96.1%
Equal in Selenium - 0.9

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
Chard
7
:
3
Butterbur
Butterbur
Contains more Vitamin A +12148%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +80%
Contains more Vitamin B5 +409.4%
Contains more Vitamin C +75%
Contains more Vitamin B6 +12.9%
Contains more Folate +11.1%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
Contains more Vitamin A +12148%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +80%
Contains more Vitamin B5 +409.4%
Contains more Vitamin C +75%
Contains more Vitamin B6 +12.9%
Contains more Folate +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Butterbur
Butterbur
Contains more Protein +382.1%
Contains more Fats +100%
Contains more Carbs +14.4%
Contains more Other +15.9%
Equal in Water - 94.5
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more Protein +382.1%
Contains more Fats +100%
Contains more Carbs +14.4%
Contains more Other +15.9%
Equal in Water - 94.5

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Butterbur
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chard Butterbur Opinion
Net carbs 2.03g 3.61g Butterbur
Protein 1.88g 0.39g Chard
Fats 0.08g 0.04g Chard
Carbs 4.13g 3.61g Chard
Calories 20kcal 14kcal Chard
Sugar 1.1g Butterbur
Fiber 2.1g Chard
Calcium 58mg 103mg Butterbur
Iron 2.26mg 0.1mg Chard
Magnesium 86mg 14mg Chard
Phosphorus 33mg 12mg Chard
Potassium 549mg 655mg Butterbur
Sodium 179mg 7mg Butterbur
Zinc 0.33mg 0.16mg Chard
Copper 0.163mg 0.103mg Chard
Manganese 0.334mg 0.274mg Chard
Selenium 0.9µg 0.9µg
Vitamin A 6124IU 50IU Chard
Vitamin A RAE 306µg 3µg Chard
Vitamin E 1.89mg Chard
Vitamin C 18mg 31.5mg Butterbur
Vitamin B1 0.034mg 0.02mg Chard
Vitamin B2 0.086mg 0.02mg Chard
Vitamin B3 0.36mg 0.2mg Chard
Vitamin B5 0.163mg 0.032mg Chard
Vitamin B6 0.085mg 0.096mg Butterbur
Folate 9µg 10µg Butterbur
Vitamin K 327.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.012g Butterbur
Monounsaturated Fat 0.016g Chard
Polyunsaturated fat 0.028g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Butterbur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
113%
Chard
13%
Butterbur
Minerals Daily Need Coverage Score
36%
Chard
19%
Butterbur

Comparison summary

Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 172mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.