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  6. Cucumber vs. Chard raw

Cucumber vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between cucumber and chard raw

  • Cucumber has less vitamin K, vitamin A, vitamin C, iron, magnesium, copper, manganese, vitamin E, and potassium.
  • Chard raw's daily need coverage for vitamin K is 678% more.
  • Cucumber is lower in sodium.
  • Chard raw has a higher glycemic index than cucumber.

The food varieties used in the comparison are Cucumber, with peel, raw and Chard, swiss, raw.

Infographic

Cucumber 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 9.3% 4.8% 13% 11% 14% 5.5% 10% 0.26% 10% 1.6%
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 -99.1%
Contains more MagnesiumMagnesium +523.1%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +157.8%
Contains more IronIron +542.9%
Contains more CopperCopper +336.6%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +91.7%
Contains more ManganeseManganese +363.3%
Contains more SeleniumSelenium +200%

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 9.3% 1.7% 0.6% 0% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3% 3.3%
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 B5Vitamin B5 +50.6%
Contains more Vitamin CVitamin C +971.4%
Contains more Vitamin AVitamin A +6020%
Contains more Vitamin EVitamin E +6200%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +308.2%
Contains more Vitamin B6Vitamin B6 +147.5%
Contains more Vitamin KVitamin K +4961%
Contains more FolateFolate +100%
Contains more CholineCholine +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cucumber Chard raw DV% diff.
Vitamin K 16.4µg 830µg 678%
Vitamin A 5µg 306µg 33%
Vitamin C 2.8mg 30mg 30%
Iron 0.28mg 1.8mg 19%
Magnesium 13mg 81mg 16%
Copper 0.041mg 0.179mg 15%
Manganese 0.079mg 0.366mg 12%
Vitamin E 0.03mg 1.89mg 12%
Sodium 2mg 213mg 9%
Potassium 147mg 379mg 7%
Vitamin B6 0.04mg 0.099mg 5%
Vitamin B2 0.033mg 0.09mg 4%
Fiber 0.5g 1.6g 4%
Calcium 16mg 51mg 4%
Phosphorus 24mg 46mg 3%
Vitamin B5 0.259mg 0.172mg 2%
Vitamin B3 0.098mg 0.4mg 2%
Protein 0.65g 1.8g 2%
Folate 7µg 14µg 2%
Choline 6mg 18mg 2%
Fructose 0.87g 1%
Vitamin B1 0.027mg 0.04mg 1%
Selenium 0.3µg 0.9µg 1%
Zinc 0.2mg 0.36mg 1%
Calories 15kcal 19kcal 0%
Fats 0.11g 0.2g 0%
Carbs 3.63g 3.74g 0%
Net carbs 3.13g 2.14g N/A
Sugar 1.67g 1.1g N/A
Starch 0.83g 0%
Saturated fat 0.037g 0.03g 0%
Monounsaturated fat 0.005g 0.04g 0%
Polyunsaturated fat 0.032g 0.07g 0%
Tryptophan 0.005mg 0.017mg 0%
Threonine 0.019mg 0.083mg 0%
Isoleucine 0.021mg 0.147mg 0%
Leucine 0.029mg 0.13mg 0%
Lysine 0.029mg 0.099mg 0%
Methionine 0.006mg 0.019mg 0%
Phenylalanine 0.019mg 0.11mg 0%
Valine 0.022mg 0.11mg 0%
Histidine 0.01mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 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 ProteinProtein +176.9%
Contains more FatsFats +81.8%
Contains more OtherOther +321.1%
~equal in Carbs ~3.74g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 7% 43%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated fat -18.9%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +118.8%

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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.