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  6. Cherry vs. Chard raw

Cherry vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between Cherry and Chard raw

  • The amount of Vitamin K, Vitamin A RAE, Vitamin C, Iron, Magnesium, Vitamin E , Manganese, Copper, and Potassium in Chard raw is higher than in Cherry.
  • Chard raw covers your daily Vitamin K needs 690% more than Cherry.
  • Cherry contains less Sodium.

Specific food types used in this comparison are Cherries, sour, red, raw and Chard, swiss, raw.

Infographic

Cherry vs Chard raw 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.
Cherry
Cherry
1
:
9
Chard raw
Chard raw
Contains less Sodium -98.6%
Contains more Calcium +218.8%
Contains more Iron +462.5%
Contains more Magnesium +800%
Contains more Phosphorus +206.7%
Contains more Potassium +119.1%
Contains more Zinc +260%
Contains more Copper +72.1%
Contains more Manganese +226.8%
Contains more Selenium +∞%
Cherry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 12% 7% 7% 16% 1% 3% 35% 15% 0%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains less Sodium -98.6%
Contains more Calcium +218.8%
Contains more Iron +462.5%
Contains more Magnesium +800%
Contains more Phosphorus +206.7%
Contains more Potassium +119.1%
Contains more Zinc +260%
Contains more Copper +72.1%
Contains more Manganese +226.8%
Contains more Selenium +∞%

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.
Cherry
Cherry
0
:
9
Chard raw
Chard raw
Contains more Vitamin A +376.7%
Contains more Vitamin E +2600%
Contains more Vitamin C +200%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +125%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +125%
Contains more Folate +75%
Contains more Vitamin K +39423.8%
Equal in Vitamin B3 - 0.4
Cherry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 2% 0% 34% 8% 10% 8% 9% 11% 6% 0% 6%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin A +376.7%
Contains more Vitamin E +2600%
Contains more Vitamin C +200%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +125%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +125%
Contains more Folate +75%
Contains more Vitamin K +39423.8%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cherry
Cherry
2
:
3
Chard raw
Chard raw
Contains more Fats +50%
Contains more Carbs +225.7%
Contains more Protein +80%
Contains more Other +310.3%
Equal in Water - 92.66
Cherry
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Fats +50%
Contains more Carbs +225.7%
Contains more Protein +80%
Contains more Other +310.3%
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cherry
Cherry
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +105%
Contains more Polyunsaturated fat +28.6%
Contains less Saturated Fat -55.9%
Cherry
28% 34% 38%
Saturated Fat: 0.068 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.09 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +105%
Contains more Polyunsaturated fat +28.6%
Contains less Saturated Fat -55.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cherry Chard raw
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cherry Chard raw Opinion
Net carbs 10.58g 2.14g Cherry
Protein 1g 1.8g Chard raw
Fats 0.3g 0.2g Cherry
Carbs 12.18g 3.74g Cherry
Calories 50kcal 19kcal Cherry
Fructose 3.51g Cherry
Sugar 8.49g 1.1g Chard raw
Fiber 1.6g 1.6g
Calcium 16mg 51mg Chard raw
Iron 0.32mg 1.8mg Chard raw
Magnesium 9mg 81mg Chard raw
Phosphorus 15mg 46mg Chard raw
Potassium 173mg 379mg Chard raw
Sodium 3mg 213mg Cherry
Zinc 0.1mg 0.36mg Chard raw
Copper 0.104mg 0.179mg Chard raw
Manganese 0.112mg 0.366mg Chard raw
Selenium 0µg 0.9µg Chard raw
Vitamin A 1283IU 6116IU Chard raw
Vitamin A RAE 64µg 306µg Chard raw
Vitamin E 0.07mg 1.89mg Chard raw
Vitamin C 10mg 30mg Chard raw
Vitamin B1 0.03mg 0.04mg Chard raw
Vitamin B2 0.04mg 0.09mg Chard raw
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.143mg 0.172mg Chard raw
Vitamin B6 0.044mg 0.099mg Chard raw
Folate 8µg 14µg Chard raw
Vitamin K 2.1µg 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.068g 0.03g Chard raw
Monounsaturated Fat 0.082g 0.04g Cherry
Polyunsaturated fat 0.09g 0.07g Cherry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cherry Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
14%
Cherry
222%
Chard raw
Minerals Daily Need Coverage Score
10%
Cherry
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Cherry
Cherry contains less Sodium (difference - 210mg)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 7.39g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.