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Chard vs Peppermint - In-Depth Nutrition Comparison

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Differences between Chard and Peppermint

  • Chard has more Vitamin A, while Peppermint has more Iron, Manganese, Fiber, Folate, Calcium, Copper, Vitamin B2, and Vitamin B3.
  • Peppermint's daily need coverage for Iron is 41% higher.
  • Peppermint contains 7 times less Sodium than Chard. Chard contains 213mg of Sodium, while Peppermint contains 31mg.

The food types used in this comparison are Chard, swiss, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +182.2%
Contains more Calcium +376.5%
Contains more Potassium +50.1%
Contains more Copper +83.8%
Contains more Zinc +208.3%
Contains more Phosphorus +58.7%
Contains less Sodium -85.4%
Equal in Magnesium - 80
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 73% 51% 58% 110% 31% 32% 5%
Contains more Iron +182.2%
Contains more Calcium +376.5%
Contains more Potassium +50.1%
Contains more Copper +83.8%
Contains more Zinc +208.3%
Contains more Phosphorus +58.7%
Contains less Sodium -85.4%
Equal in Magnesium - 80

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
3
:
Contains more Vitamin A +44%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +195.6%
Contains more Vitamin B3 +326.5%
Contains more Vitamin B5 +96.5%
Contains more Vitamin B6 +30.3%
Contains more Folate +714.3%
Equal in Vitamin C - 31.8
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 106% 255% 0% 0% 21% 62% 32% 21% 30% 0% 0% 86%
Contains more Vitamin A +44%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +195.6%
Contains more Vitamin B3 +326.5%
Contains more Vitamin B5 +96.5%
Contains more Vitamin B6 +30.3%
Contains more Folate +714.3%
Equal in Vitamin C - 31.8

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
222
Chard
51
Peppermint
Mineral Summary Score
36
Chard
68
Peppermint

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Chard
23%
Peppermint
Carbohydrates
4%
Chard
15%
Peppermint
Fats
1%
Chard
4%
Peppermint

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Peppermint
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Peppermint
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Peppermint
Peppermint contains less Sodium (difference - 182mg)
Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is richer in vitamins?
Peppermint
Peppermint is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.216g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard
Chard is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Chard Peppermint Opinion
Calories 19 70 Peppermint
Protein 1.8 3.75 Peppermint
Fats 0.2 0.94 Peppermint
Vitamin C 30 31.8 Peppermint
Carbs 3.74 14.89 Peppermint
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 5.08 Peppermint
Calcium 51 243 Peppermint
Potassium 379 569 Peppermint
Magnesium 81 80 Chard
Sugar 1.1 Peppermint
Fiber 1.6 8 Peppermint
Copper 0.179 0.329 Peppermint
Zinc 0.36 1.11 Peppermint
Starch
Phosphorus 46 73 Peppermint
Sodium 213 31 Peppermint
Vitamin A 6116 4248 Chard
Vitamin E 1.89 Chard
Vitamin D 0 0
Vitamin B1 0.04 0.082 Peppermint
Vitamin B2 0.09 0.266 Peppermint
Vitamin B3 0.4 1.706 Peppermint
Vitamin B5 0.172 0.338 Peppermint
Vitamin B6 0.099 0.129 Peppermint
Vitamin B12 0 0
Vitamin K 830 Chard
Folate 14 114 Peppermint
Trans Fat 0 0
Saturated Fat 0.03 0.246 Chard
Monounsaturated Fat 0.04 0.033 Chard
Polyunsaturated fat 0.07 0.508 Peppermint
Tryptophan 0.017 0.058 Peppermint
Threonine 0.083 0.154 Peppermint
Isoleucine 0.147 0.154 Peppermint
Leucine 0.13 0.281 Peppermint
Lysine 0.099 0.161 Peppermint
Methionine 0.019 0.053 Peppermint
Phenylalanine 0.11 0.191 Peppermint
Valine 0.11 0.187 Peppermint
Histidine 0.036 0.075 Peppermint
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.