Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Chard vs Peppermint - In-Depth Nutrition Comparison

Compare

Differences between Chard and Peppermint

  • Chard has more Vitamin A RAE, 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +376.5%
Contains more Iron +182.2%
Contains more Phosphorus +58.7%
Contains more Potassium +50.1%
Contains less Sodium -85.4%
Contains more Zinc +208.3%
Contains more Copper +83.8%
Equal in Magnesium - 80
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 73% 191% 58% 32% 51% 5% 31% 110%
Contains more Calcium +376.5%
Contains more Iron +182.2%
Contains more Phosphorus +58.7%
Contains more Potassium +50.1%
Contains less Sodium -85.4%
Contains more Zinc +208.3%
Contains more Copper +83.8%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 255% 0% 0% 106% 21% 62% 32% 21% 30% 86% 0% 0%
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

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

All nutrients comparison - raw data values

Nutrient Chard Peppermint Opinion
Net carbs 2.14g 6.89g Peppermint
Protein 1.8g 3.75g Peppermint
Fats 0.2g 0.94g Peppermint
Carbs 3.74g 14.89g Peppermint
Calories 19kcal 70kcal Peppermint
Starch g g
Fructose g g
Sugar 1.1g g Peppermint
Fiber 1.6g 8g Peppermint
Calcium 51mg 243mg Peppermint
Iron 1.8mg 5.08mg Peppermint
Magnesium 81mg 80mg Chard
Phosphorus 46mg 73mg Peppermint
Potassium 379mg 569mg Peppermint
Sodium 213mg 31mg Peppermint
Zinc 0.36mg 1.11mg Peppermint
Copper 0.179mg 0.329mg Peppermint
Vitamin A 6116IU 4248IU Chard
Vitamin E 1.89mg mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 31.8mg Peppermint
Vitamin B1 0.04mg 0.082mg Peppermint
Vitamin B2 0.09mg 0.266mg Peppermint
Vitamin B3 0.4mg 1.706mg Peppermint
Vitamin B5 0.172mg 0.338mg Peppermint
Vitamin B6 0.099mg 0.129mg Peppermint
Folate 14µg 114µg Peppermint
Vitamin B12 0µg 0µg
Vitamin K 830µg µg Chard
Tryptophan 0.017mg 0.058mg Peppermint
Threonine 0.083mg 0.154mg Peppermint
Isoleucine 0.147mg 0.154mg Peppermint
Leucine 0.13mg 0.281mg Peppermint
Lysine 0.099mg 0.161mg Peppermint
Methionine 0.019mg 0.053mg Peppermint
Phenylalanine 0.11mg 0.191mg Peppermint
Valine 0.11mg 0.187mg Peppermint
Histidine 0.036mg 0.075mg Peppermint
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.03g 0.246g Chard
Monounsaturated Fat 0.04g 0.033g Chard
Polyunsaturated fat 0.07g 0.508g Peppermint

Which food is preferable for your diet?

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

People also compare

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

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)

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.