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  6. Chard vs. Peppers

Chard vs. Peppers — In-Depth Nutrition Comparison

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How are Chard and Peppers different?

  • Chard is richer in Vitamin K, Vitamin A RAE, Magnesium, Iron, Vitamin E , and Potassium, while Peppers are higher in Vitamin C, and Vitamin B6.
  • Chard covers your daily need of Vitamin K 261% more than Peppers.
  • Chard contains 26 times more Sodium than Peppers. Chard contains 179mg of Sodium, while Peppers contain 7mg.

Chard, swiss, cooked, boiled, drained, without salt and Peppers, hot chili, green, raw types were used in this article.

Infographic

Chard vs Peppers 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
7
:
3
Peppers
Peppers
Contains more Calcium +222.2%
Contains more Iron +88.3%
Contains more Magnesium +244%
Contains more Potassium +61.5%
Contains more Manganese +40.9%
Contains more Selenium +80%
Contains more Phosphorus +39.4%
Contains less Sodium -96.1%
Equal in Zinc - 0.3
Equal in Copper - 0.174
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Calcium +222.2%
Contains more Iron +88.3%
Contains more Magnesium +244%
Contains more Potassium +61.5%
Contains more Manganese +40.9%
Contains more Selenium +80%
Contains more Phosphorus +39.4%
Contains less Sodium -96.1%
Equal in Zinc - 0.3
Equal in Copper - 0.174

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
:
6
Peppers
Peppers
Contains more Vitamin A +419.4%
Contains more Vitamin E +173.9%
Contains more Vitamin B5 +167.2%
Contains more Vitamin K +2188.8%
Contains more Vitamin C +1247.2%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +163.9%
Contains more Vitamin B6 +227.1%
Contains more Folate +155.6%
Equal in Vitamin B2 - 0.09
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%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin A +419.4%
Contains more Vitamin E +173.9%
Contains more Vitamin B5 +167.2%
Contains more Vitamin K +2188.8%
Contains more Vitamin C +1247.2%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +163.9%
Contains more Vitamin B6 +227.1%
Contains more Folate +155.6%
Equal in Vitamin B2 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Peppers
Peppers
Contains more Other +110%
Contains more Fats +150%
Contains more Carbs +129.1%
Equal in Protein - 2
Equal in Water - 87.74
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Other +110%
Contains more Fats +150%
Contains more Carbs +129.1%
Equal in Protein - 2
Equal in Water - 87.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Peppers
Peppers
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +289.3%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +289.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Peppers Opinion
Net carbs 2.03g 7.96g Peppers
Protein 1.88g 2g Peppers
Fats 0.08g 0.2g Peppers
Carbs 4.13g 9.46g Peppers
Calories 20kcal 40kcal Peppers
Sugar 1.1g 5.1g Chard
Fiber 2.1g 1.5g Chard
Calcium 58mg 18mg Chard
Iron 2.26mg 1.2mg Chard
Magnesium 86mg 25mg Chard
Phosphorus 33mg 46mg Peppers
Potassium 549mg 340mg Chard
Sodium 179mg 7mg Peppers
Zinc 0.33mg 0.3mg Chard
Copper 0.163mg 0.174mg Peppers
Manganese 0.334mg 0.237mg Chard
Selenium 0.9µg 0.5µg Chard
Vitamin A 6124IU 1179IU Chard
Vitamin A RAE 306µg 59µg Chard
Vitamin E 1.89mg 0.69mg Chard
Vitamin C 18mg 242.5mg Peppers
Vitamin B1 0.034mg 0.09mg Peppers
Vitamin B2 0.086mg 0.09mg Peppers
Vitamin B3 0.36mg 0.95mg Peppers
Vitamin B5 0.163mg 0.061mg Chard
Vitamin B6 0.085mg 0.278mg Peppers
Folate 9µg 23µg Peppers
Vitamin K 327.3µg 14.3µg Chard
Tryptophan 0.018mg 0.026mg Peppers
Threonine 0.086mg 0.074mg Chard
Isoleucine 0.154mg 0.065mg Chard
Leucine 0.135mg 0.105mg Chard
Lysine 0.103mg 0.089mg Chard
Methionine 0.02mg 0.024mg Peppers
Phenylalanine 0.114mg 0.062mg Chard
Valine 0.114mg 0.084mg Chard
Histidine 0.038mg 0.041mg Peppers
Saturated Fat 0.012g 0.021g Chard
Monounsaturated Fat 0.016g 0.011g Chard
Polyunsaturated fat 0.028g 0.109g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Peppers
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
90%
Peppers
Minerals Daily Need Coverage Score
36%
Chard
22%
Peppers

Comparison summary

Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 172mg)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 4g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $1)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.