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Chard vs. Peppermint — In-Depth Nutrition Comparison

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Important differences between chard and peppermint

  • Chard has more vitamin A; however, peppermint has more manganese, iron, folate, fiber, calcium, copper, vitamin C, vitamin B2, and vitamin B3.
  • Chard's daily need coverage for vitamin A is 38% more.
  • Peppermint has a higher glycemic index than chard.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Peppermint, fresh.

Infographic

Chard vs Peppermint 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.
Chard
1
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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +319%
Contains more IronIron +124.8%
Contains more CopperCopper +101.8%
Contains more ZincZinc +236.4%
Contains more PhosphorusPhosphorus +121.2%
Contains less SodiumSodium -82.7%
Contains more ManganeseManganese +252.1%
~equal in Magnesium ~80mg
~equal in Potassium ~569mg

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
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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin AVitamin A +44.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +76.7%
Contains more Vitamin B1Vitamin B1 +141.2%
Contains more Vitamin B2Vitamin B2 +209.3%
Contains more Vitamin B3Vitamin B3 +373.9%
Contains more Vitamin B5Vitamin B5 +107.4%
Contains more Vitamin B6Vitamin B6 +51.8%
Contains more FolateFolate +1166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Peppermint DV% diff.
Vitamin K 327.3µg 273%
Manganese 0.334mg 1.176mg 37%
Iron 2.26mg 5.08mg 35%
Folate 9µg 114µg 26%
Fiber 2.1g 8g 24%
Calcium 58mg 243mg 19%
Copper 0.163mg 0.329mg 18%
Vitamin C 18mg 31.8mg 15%
Vitamin B2 0.086mg 0.266mg 14%
Vitamin E 1.89mg 13%
Vitamin A 306µg 212µg 10%
Vitamin B3 0.36mg 1.706mg 8%
Zinc 0.33mg 1.11mg 7%
Phosphorus 33mg 73mg 6%
Sodium 179mg 31mg 6%
Choline 28.7mg 5%
Carbs 4.13g 14.89g 4%
Vitamin B5 0.163mg 0.338mg 4%
Protein 1.88g 3.75g 4%
Vitamin B1 0.034mg 0.082mg 4%
Vitamin B6 0.085mg 0.129mg 3%
Polyunsaturated fat 0.028g 0.508g 3%
Calories 20kcal 70kcal 3%
Selenium 0.9µg 2%
Potassium 549mg 569mg 1%
Magnesium 86mg 80mg 1%
Saturated fat 0.012g 0.246g 1%
Fats 0.08g 0.94g 1%
Net carbs 2.03g 6.89g N/A
Sugar 1.1g N/A
Monounsaturated fat 0.016g 0.033g 0%
Tryptophan 0.018mg 0.058mg 0%
Threonine 0.086mg 0.154mg 0%
Isoleucine 0.154mg 0.154mg 0%
Leucine 0.135mg 0.281mg 0%
Lysine 0.103mg 0.161mg 0%
Methionine 0.02mg 0.053mg 0%
Phenylalanine 0.114mg 0.191mg 0%
Valine 0.114mg 0.187mg 0%
Histidine 0.038mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more WaterWater +17.8%
Contains more ProteinProtein +99.5%
Contains more FatsFats +1075%
Contains more CarbsCarbs +260.5%
Contains more OtherOther +40.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +106.3%
Contains more Poly. FatPolyunsaturated fat +1714.3%

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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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.