Chard vs. Tomato — In-Depth Nutrition Comparison
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What are the differences between Chard and Tomato?
- The amount of Vitamin K, Vitamin A RAE, Iron, Magnesium, Copper, Manganese, Potassium, Vitamin E , and Vitamin B2 in Chard is higher than in Tomato.
- Chard's daily need coverage for Vitamin K is 266% more.
- Tomato contains 36 times less Sodium than Chard. Chard contains 179mg of Sodium, while Tomato contains 5mg.
We used Chard, swiss, cooked, boiled, drained, without salt and Tomatoes, red, ripe, raw, year round average types in this article.
Infographic
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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.
Contains
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Calcium
+480%
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Iron
+737%
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Magnesium
+681.8%
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Phosphorus
+37.5%
Contains
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Potassium
+131.6%
Contains
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Zinc
+94.1%
Contains
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Copper
+176.3%
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Manganese
+193%
Contains
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Selenium
+∞%
Contains
less
Sodium
-97.2%
Contains
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Calcium
+480%
Contains
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Iron
+737%
Contains
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Magnesium
+681.8%
Contains
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Phosphorus
+37.5%
Contains
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Potassium
+131.6%
Contains
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Zinc
+94.1%
Contains
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Copper
+176.3%
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Manganese
+193%
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Selenium
+∞%
Contains
less
Sodium
-97.2%
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.
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Contains
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Vitamin A
+635.2%
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Vitamin E
+250%
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Vitamin C
+31.4%
Contains
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Vitamin B2
+352.6%
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Vitamin B5
+83.1%
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Vitamin K
+4043%
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Vitamin B3
+65%
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Folate
+66.7%
Equal in Vitamin B1 - 0.037
Equal in Vitamin B6 - 0.08
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Vitamin A
+635.2%
Contains
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Vitamin E
+250%
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Vitamin C
+31.4%
Contains
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Vitamin B2
+352.6%
Contains
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Vitamin B5
+83.1%
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Vitamin K
+4043%
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Vitamin B3
+65%
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Folate
+66.7%
Equal in Vitamin B1 - 0.037
Equal in Vitamin B6 - 0.08
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+113.6%
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Other
+147.1%
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Fats
+150%
Equal in Carbs - 3.89
Equal in Water - 94.52
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Protein
+113.6%
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Other
+147.1%
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Fats
+150%
Equal in Carbs - 3.89
Equal in Water - 94.52
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-57.1%
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Monounsaturated Fat
+93.8%
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Polyunsaturated fat
+196.4%
Contains
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Saturated Fat
-57.1%
Contains
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Monounsaturated Fat
+93.8%
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Polyunsaturated fat
+196.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.03g | 2.69g |
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| Protein | 1.88g | 0.88g |
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| Fats | 0.08g | 0.2g |
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| Carbs | 4.13g | 3.89g |
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| Calories | 20kcal | 18kcal |
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| Fructose | 1.37g |
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| Sugar | 1.1g | 2.63g |
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| Fiber | 2.1g | 1.2g |
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| Calcium | 58mg | 10mg |
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| Iron | 2.26mg | 0.27mg |
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| Magnesium | 86mg | 11mg |
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| Phosphorus | 33mg | 24mg |
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| Potassium | 549mg | 237mg |
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| Sodium | 179mg | 5mg |
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| Zinc | 0.33mg | 0.17mg |
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| Copper | 0.163mg | 0.059mg |
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| Manganese | 0.334mg | 0.114mg |
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| Selenium | 0.9µg | 0µg |
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| Vitamin A | 6124IU | 833IU |
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| Vitamin A RAE | 306µg | 42µg |
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| Vitamin E | 1.89mg | 0.54mg |
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| Vitamin C | 18mg | 13.7mg |
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| Vitamin B1 | 0.034mg | 0.037mg |
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| Vitamin B2 | 0.086mg | 0.019mg |
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| Vitamin B3 | 0.36mg | 0.594mg |
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| Vitamin B5 | 0.163mg | 0.089mg |
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| Vitamin B6 | 0.085mg | 0.08mg |
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| Folate | 9µg | 15µg |
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| Vitamin K | 327.3µg | 7.9µg |
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| Tryptophan | 0.018mg | 0.006mg |
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| Threonine | 0.086mg | 0.027mg |
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| Isoleucine | 0.154mg | 0.018mg |
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| Leucine | 0.135mg | 0.025mg |
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| Lysine | 0.103mg | 0.027mg |
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| Methionine | 0.02mg | 0.006mg |
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| Phenylalanine | 0.114mg | 0.027mg |
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| Valine | 0.114mg | 0.018mg |
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| Histidine | 0.038mg | 0.014mg |
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| Saturated Fat | 0.012g | 0.028g |
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| Monounsaturated Fat | 0.016g | 0.031g |
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| Polyunsaturated fat | 0.028g | 0.083g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
36%
9%
Comparison summary
Which food contains less Sodium?
Tomato contains less Sodium (difference - 174mg)
Which food is lower in glycemic index?
Tomato is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Chard is lower in Sugar (difference - 1.53g)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Chard is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)