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  6. Chard vs. Portobello

Chard vs. Portobello — In-Depth Nutrition Comparison

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Differences between Chard and Portobello

  • Chard has more Vitamin K, Vitamin A RAE, Iron, Vitamin C, and Magnesium, while Portobello has more Selenium, Vitamin B3, Copper, Vitamin B2, and Vitamin B5.
  • Chard's daily need coverage for Vitamin K is 273% higher.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Mushrooms, portabella, grilled.

Infographic

Chard vs Portobello 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
5
:
5
Portobello
Portobello
Contains more Calcium +1833.3%
Contains more Iron +465%
Contains more Magnesium +561.5%
Contains more Potassium +25.6%
Contains more Manganese +398.5%
Contains more Phosphorus +309.1%
Contains less Sodium -93.9%
Contains more Zinc +97%
Contains more Copper +138.7%
Contains more Selenium +2333.3%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
Contains more Calcium +1833.3%
Contains more Iron +465%
Contains more Magnesium +561.5%
Contains more Potassium +25.6%
Contains more Manganese +398.5%
Contains more Phosphorus +309.1%
Contains less Sodium -93.9%
Contains more Zinc +97%
Contains more Copper +138.7%
Contains more Selenium +2333.3%

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
:
7
Portobello
Portobello
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +368.6%
Contains more Vitamin B3 +1637.5%
Contains more Vitamin B5 +674.2%
Contains more Vitamin B6 +43.5%
Contains more Folate +111.1%
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%
Portobello
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 9% 0% 18% 93% 118% 76% 29% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +368.6%
Contains more Vitamin B3 +1637.5%
Contains more Vitamin B5 +674.2%
Contains more Vitamin B6 +43.5%
Contains more Folate +111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Portobello
Portobello
Contains more Other +21.2%
Contains more Protein +74.5%
Contains more Fats +625%
Equal in Carbs - 4.44
Equal in Water - 90.66
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 g
Contains more Other +21.2%
Contains more Protein +74.5%
Contains more Fats +625%
Equal in Carbs - 4.44
Equal in Water - 90.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Portobello
Portobello
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +728.6%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 g
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +728.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Portobello Opinion
Net carbs 2.03g 2.24g Portobello
Protein 1.88g 3.28g Portobello
Fats 0.08g 0.58g Portobello
Carbs 4.13g 4.44g Portobello
Calories 20kcal 29kcal Portobello
Starch 0.43g Portobello
Sugar 1.1g 2.26g Chard
Fiber 2.1g 2.2g Portobello
Calcium 58mg 3mg Chard
Iron 2.26mg 0.4mg Chard
Magnesium 86mg 13mg Chard
Phosphorus 33mg 135mg Portobello
Potassium 549mg 437mg Chard
Sodium 179mg 11mg Portobello
Zinc 0.33mg 0.65mg Portobello
Copper 0.163mg 0.389mg Portobello
Manganese 0.334mg 0.067mg Chard
Selenium 0.9µg 21.9µg Portobello
Vitamin A 6124IU 0IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg 0mg Chard
Vitamin D 0IU 14IU Portobello
Vitamin D 0µg 0.3µg Portobello
Vitamin C 18mg 0mg Chard
Vitamin B1 0.034mg 0.072mg Portobello
Vitamin B2 0.086mg 0.403mg Portobello
Vitamin B3 0.36mg 6.255mg Portobello
Vitamin B5 0.163mg 1.262mg Portobello
Vitamin B6 0.085mg 0.122mg Portobello
Folate 9µg 19µg Portobello
Vitamin K 327.3µg 0µg Chard
Tryptophan 0.018mg 0.045mg Portobello
Threonine 0.086mg 0.125mg Portobello
Isoleucine 0.154mg 0.09mg Chard
Leucine 0.135mg 0.15mg Portobello
Lysine 0.103mg 0.11mg Portobello
Methionine 0.02mg 0.035mg Portobello
Phenylalanine 0.114mg 0.1mg Chard
Valine 0.114mg 0.41mg Portobello
Histidine 0.038mg 0.065mg Portobello
Saturated Fat 0.012g 0.064g Chard
Monounsaturated Fat 0.016g 0.009g Chard
Polyunsaturated fat 0.028g 0.232g Portobello
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Portobello
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
30%
Portobello
Minerals Daily Need Coverage Score
36%
Chard
40%
Portobello

Comparison summary

Which food contains less Sodium?
Portobello
Portobello contains less Sodium (difference - 168mg)
Which food is lower in glycemic index?
Portobello
Portobello is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.16g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.052g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.