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Clementine vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between clementine and chard raw

  • Clementine has more vitamin C; however, chard raw is richer in vitamin K, iron, magnesium, copper, manganese, vitamin E, and potassium.
  • Chard raw covers your daily vitamin K needs 692% more than clementine.
  • Chard raw has 2 times less vitamin C than clementine. Clementine has 48.8mg of vitamin C, while chard raw has 30mg.
  • Clementine contains less sodium.
  • Clementine has a higher glycemic index. The glycemic index of clementine is 47, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Clementines, raw and Chard, swiss, raw.

Infographic

Clementine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +710%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +114.1%
Contains more IronIron +1185.7%
Contains more CopperCopper +316.3%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +119%
Contains more ManganeseManganese +1491.3%
Contains more SeleniumSelenium +800%

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.
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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +62.7%
Contains more Vitamin B1Vitamin B1 +115%
Contains more Vitamin B3Vitamin B3 +59%
Contains more FolateFolate +71.4%
Contains more Vitamin EVitamin E +845%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin B6Vitamin B6 +32%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
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 CarbsCarbs +221.4%
Contains more ProteinProtein +111.8%
Contains more FatsFats +33.3%
Contains more OtherOther +300%
~equal in Water ~92.66g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clementine Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Vitamin A 306µg 34%
Iron 0.14mg 1.8mg 21%
Vitamin C 48.8mg 30mg 21%
Magnesium 10mg 81mg 17%
Manganese 0.023mg 0.366mg 15%
Copper 0.043mg 0.179mg 15%
Vitamin E 0.2mg 1.89mg 11%
Sodium 1mg 213mg 9%
Potassium 177mg 379mg 6%
Vitamin B2 0.03mg 0.09mg 5%
Phosphorus 21mg 46mg 4%
Vitamin B1 0.086mg 0.04mg 4%
Carbs 12.02g 3.74g 3%
Zinc 0.06mg 0.36mg 3%
Folate 24µg 14µg 3%
Vitamin B6 0.075mg 0.099mg 2%
Protein 0.85g 1.8g 2%
Fructose 1.64g 2%
Calcium 30mg 51mg 2%
Selenium 0.1µg 0.9µg 1%
Choline 14mg 18mg 1%
Calories 47kcal 19kcal 1%
Vitamin B3 0.636mg 0.4mg 1%
Fats 0.15g 0.2g 0%
Net carbs 10.32g 2.14g N/A
Sugar 9.18g 1.1g N/A
Fiber 1.7g 1.6g 0%
Vitamin B5 0.151mg 0.172mg 0%
Saturated fat 0.03g 0%
Monounsaturated fat 0.04g 0%
Polyunsaturated fat 0.07g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clementine Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Clementine
185%
Chard raw
Minerals Daily Need Coverage Score
7%
Clementine
34%
Chard raw

Comparison summary

Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 212mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 0.03g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 8.08g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 15)
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

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.