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  6. Chard vs. Rutabagas

Chard vs. Rutabagas — In-Depth Nutrition Comparison

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Summary of differences between Chard and Rutabagas

  • Chard has more Vitamin K, Vitamin A RAE, Iron, Magnesium, Copper, Vitamin E , Manganese, and Potassium, however, Rutabagas are higher in Vitamin C.
  • Chard covers your daily need of Vitamin K 273% more than Rutabagas.
  • Rutabagas have less Sodium.

These are the specific foods used in this comparison Chard, swiss, cooked, boiled, drained, without salt and Rutabagas, raw.

Infographic

Chard vs Rutabagas 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
8
:
2
Rutabagas
Rutabagas
Contains more Calcium +34.9%
Contains more Iron +413.6%
Contains more Magnesium +330%
Contains more Potassium +80%
Contains more Zinc +37.5%
Contains more Copper +409.4%
Contains more Manganese +155%
Contains more Selenium +28.6%
Contains more Phosphorus +60.6%
Contains less Sodium -93.3%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Calcium +34.9%
Contains more Iron +413.6%
Contains more Magnesium +330%
Contains more Potassium +80%
Contains more Zinc +37.5%
Contains more Copper +409.4%
Contains more Manganese +155%
Contains more Selenium +28.6%
Contains more Phosphorus +60.6%
Contains less Sodium -93.3%

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
5
:
5
Rutabagas
Rutabagas
Contains more Vitamin A +306100%
Contains more Vitamin E +530%
Contains more Vitamin B2 +115%
Contains more Vitamin K +109000%
Contains more Vitamin C +38.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +94.4%
Contains more Vitamin B6 +17.6%
Contains more Folate +133.3%
Equal in Vitamin B5 - 0.16
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%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +306100%
Contains more Vitamin E +530%
Contains more Vitamin B2 +115%
Contains more Vitamin K +109000%
Contains more Vitamin C +38.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +94.4%
Contains more Vitamin B6 +17.6%
Contains more Folate +133.3%
Equal in Vitamin B5 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Rutabagas
Rutabagas
Contains more Protein +74.1%
Contains more Other +77.5%
Contains more Fats +100%
Contains more Carbs +108.7%
Equal in Water - 89.43
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Protein +74.1%
Contains more Other +77.5%
Contains more Fats +100%
Contains more Carbs +108.7%
Equal in Water - 89.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Rutabagas
Rutabagas
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +56.3%
Contains more Polyunsaturated fat +214.3%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +56.3%
Contains more Polyunsaturated fat +214.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Rutabagas
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 Rutabagas Opinion
Net carbs 2.03g 6.32g Rutabagas
Protein 1.88g 1.08g Chard
Fats 0.08g 0.16g Rutabagas
Carbs 4.13g 8.62g Rutabagas
Calories 20kcal 37kcal Rutabagas
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 1.1g 4.46g Chard
Fiber 2.1g 2.3g Rutabagas
Calcium 58mg 43mg Chard
Iron 2.26mg 0.44mg Chard
Magnesium 86mg 20mg Chard
Phosphorus 33mg 53mg Rutabagas
Potassium 549mg 305mg Chard
Sodium 179mg 12mg Rutabagas
Zinc 0.33mg 0.24mg Chard
Copper 0.163mg 0.032mg Chard
Manganese 0.334mg 0.131mg Chard
Selenium 0.9µg 0.7µg Chard
Vitamin A 6124IU 2IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg 0.3mg Chard
Vitamin C 18mg 25mg Rutabagas
Vitamin B1 0.034mg 0.09mg Rutabagas
Vitamin B2 0.086mg 0.04mg Chard
Vitamin B3 0.36mg 0.7mg Rutabagas
Vitamin B5 0.163mg 0.16mg Chard
Vitamin B6 0.085mg 0.1mg Rutabagas
Folate 9µg 21µg Rutabagas
Vitamin K 327.3µg 0.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.012g 0.027g Chard
Monounsaturated Fat 0.016g 0.025g Rutabagas
Polyunsaturated fat 0.028g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Rutabagas
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
15%
Rutabagas
Minerals Daily Need Coverage Score
36%
Chard
13%
Rutabagas

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 167mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 3.36g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 40)
Which food is cheaper?
Chard
Chard is cheaper (difference - $2.5)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.