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  6. Chard vs. Cauliflower

Chard vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between chard and cauliflower

  • Chard has more vitamin K, vitamin A, iron, magnesium, copper, vitamin E, and manganese; however, cauliflower is higher in vitamin C, folate, and vitamin B5.
  • Chard covers your daily need for vitamin K, 260% more than cauliflower.

These are the specific foods used in this comparison Chard, swiss, cooked, boiled, drained, without salt and Cauliflower, raw.

Infographic

Chard vs Cauliflower 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +473.3%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +83.6%
Contains more IronIron +438.1%
Contains more CopperCopper +317.9%
Contains more ZincZinc +22.2%
Contains more ManganeseManganese +115.5%
Contains more SeleniumSelenium +50%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -83.2%

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
4
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2262.5%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin KVitamin K +2011.6%
Contains more Vitamin CVitamin C +167.8%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +40.8%
Contains more Vitamin B5Vitamin B5 +309.2%
Contains more Vitamin B6Vitamin B6 +116.5%
Contains more FolateFolate +533.3%
Contains more CholineCholine +54.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Cauliflower DV% diff.
Vitamin K 327.3µg 15.5µg 260%
Vitamin C 18mg 48.2mg 34%
Vitamin A 306µg 0µg 34%
Iron 2.26mg 0.42mg 23%
Magnesium 86mg 15mg 17%
Copper 0.163mg 0.039mg 14%
Folate 9µg 57µg 12%
Vitamin E 1.89mg 0.08mg 12%
Vitamin B5 0.163mg 0.667mg 10%
Vitamin B6 0.085mg 0.184mg 8%
Manganese 0.334mg 0.155mg 8%
Potassium 549mg 299mg 7%
Sodium 179mg 30mg 6%
Calcium 58mg 22mg 4%
Choline 28.7mg 44.3mg 3%
Vitamin B2 0.086mg 0.06mg 2%
Phosphorus 33mg 44mg 2%
Zinc 0.33mg 0.27mg 1%
Saturated fat 0.012g 0.13g 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B1 0.034mg 0.05mg 1%
Fructose 0.97g 1%
Vitamin B3 0.36mg 0.507mg 1%
Calories 20kcal 25kcal 0%
Protein 1.88g 1.92g 0%
Fats 0.08g 0.28g 0%
Carbs 4.13g 4.97g 0%
Net carbs 2.03g 2.97g N/A
Sugar 1.1g 1.91g N/A
Fiber 2.1g 2g 0%
Monounsaturated fat 0.016g 0.034g 0%
Polyunsaturated fat 0.028g 0.031g 0%
Tryptophan 0.018mg 0.02mg 0%
Threonine 0.086mg 0.076mg 0%
Isoleucine 0.154mg 0.071mg 0%
Leucine 0.135mg 0.106mg 0%
Lysine 0.103mg 0.217mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.114mg 0.065mg 0%
Valine 0.114mg 0.125mg 0%
Histidine 0.038mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more OtherOther +65.8%
Contains more FatsFats +250%
Contains more CarbsCarbs +20.3%
~equal in Protein ~1.92g
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +112.5%
Contains more Poly. FatPolyunsaturated fat +10.7%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.