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  6. Chard vs. Mayonnaise

Chard vs. Mayonnaise — In-Depth Nutrition Comparison

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Summary of differences between chard and mayonnaise

  • Mayonnaise has less vitamin K, vitamin A, iron, magnesium, vitamin C, copper, potassium, and manganese than chard.
  • Chard covers your daily need for vitamin K, 137% more than mayonnaise.
  • Chard has less sodium.

These are the specific foods used in this comparison Chard, swiss, cooked, boiled, drained, without salt and Salad dressing, mayonnaise, regular.

Infographic

Chard vs Mayonnaise 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +8500%
Contains more CalciumCalcium +625%
Contains more PotassiumPotassium +2645%
Contains more IronIron +976.2%
Contains more CopperCopper +757.9%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -71.8%
Contains more ManganeseManganese +4671.4%
Contains more SeleniumSelenium +155.6%

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1812.5%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +352.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +962.5%
Contains more Vitamin KVitamin K +100.8%
Contains more FolateFolate +80%
Contains more Vitamin EVitamin E +73.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +19.2%
~equal in Vitamin B5 ~0.172mg

All nutrients comparison - raw data values

Nutrient Chard Mayonnaise DV% diff.
Polyunsaturated fat 0.028g 44.69g 298%
Vitamin K 327.3µg 163µg 137%
Fats 0.08g 74.85g 115%
Saturated fat 0.012g 11.703g 53%
Monounsaturated fat 0.016g 16.843g 42%
Calories 20kcal 680kcal 33%
Vitamin A 306µg 16µg 32%
Iron 2.26mg 0.21mg 26%
Sodium 179mg 635mg 20%
Magnesium 86mg 1mg 20%
Vitamin C 18mg 0mg 20%
Copper 0.163mg 0.019mg 16%
Potassium 549mg 20mg 16%
Manganese 0.334mg 0.007mg 14%
Cholesterol 0mg 42mg 14%
Vitamin E 1.89mg 3.28mg 9%
Fiber 2.1g 0g 8%
Vitamin B6 0.085mg 0.008mg 6%
Vitamin B2 0.086mg 0.019mg 5%
Calcium 58mg 8mg 5%
Vitamin B12 0µg 0.12µg 5%
Selenium 0.9µg 2.3µg 3%
Vitamin B3 0.36mg 0mg 2%
Protein 1.88g 0.96g 2%
Zinc 0.33mg 0.15mg 2%
Phosphorus 33mg 21mg 2%
Vitamin B1 0.034mg 0.01mg 2%
Vitamin D 0IU 7IU 1%
Folate 9µg 5µg 1%
Carbs 4.13g 0.57g 1%
Choline 28.7mg 34.2mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 2.03g 0.57g N/A
Sugar 1.1g 0.57g N/A
Vitamin B5 0.163mg 0.172mg 0%
Trans fat 0g 0.187g N/A
Tryptophan 0.018mg 0.017mg 0%
Threonine 0.086mg 0.055mg 0%
Isoleucine 0.154mg 0.065mg 0%
Leucine 0.135mg 0.095mg 0%
Lysine 0.103mg 0.072mg 0%
Methionine 0.02mg 0.035mg 0%
Phenylalanine 0.114mg 0.057mg 0%
Valine 0.114mg 0.074mg 0%
Histidine 0.038mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +95.8%
Contains more CarbsCarbs +624.6%
Contains more WaterWater +327.9%
Contains more FatsFats +93462.5%
Contains more OtherOther +56.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +105168.8%
Contains more Poly. FatPolyunsaturated fat +159507.1%

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.