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  6. Edible mushroom vs. Chard raw

Edible mushroom vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between Edible mushroom and Chard raw?

  • Edible mushroom is higher in Vitamin B5, Vitamin B2, Vitamin B3, Copper, and Selenium, yet Chard raw is higher in Vitamin K, Vitamin A RAE, Vitamin C, Magnesium, and Iron.
  • Chard raw's daily need coverage for Vitamin K is 692% more.
  • Edible mushroom has 10 times more Selenium than Chard raw. While Edible mushroom has 9.3µg of Selenium, Chard raw has only 0.9µg.

We used Mushrooms, white, raw and Chard, swiss, raw types in this article.

Infographic

Edible mushroom 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.
Edible mushroom
Edible mushroom
5
:
5
Chard raw
Chard raw
Contains more Phosphorus +87%
Contains less Sodium -97.7%
Contains more Zinc +44.4%
Contains more Copper +77.7%
Contains more Selenium +933.3%
Contains more Calcium +1600%
Contains more Iron +260%
Contains more Magnesium +800%
Contains more Potassium +19.2%
Contains more Manganese +678.7%
Edible mushroom
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 19% 7% 37% 29% 1% 15% 106% 7% 51%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Phosphorus +87%
Contains less Sodium -97.7%
Contains more Zinc +44.4%
Contains more Copper +77.7%
Contains more Selenium +933.3%
Contains more Calcium +1600%
Contains more Iron +260%
Contains more Magnesium +800%
Contains more Potassium +19.2%
Contains more Manganese +678.7%

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.
Edible mushroom
Edible mushroom
8
:
4
Chard raw
Chard raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +346.7%
Contains more Vitamin B3 +801.8%
Contains more Vitamin B5 +770.3%
Contains more Folate +21.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +18800%
Contains more Vitamin C +1328.6%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.099
Edible mushroom
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 6% 7% 21% 93% 68% 90% 24% 13% 5% 0%
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 D +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +346.7%
Contains more Vitamin B3 +801.8%
Contains more Vitamin B5 +770.3%
Contains more Folate +21.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +18800%
Contains more Vitamin C +1328.6%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.099

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edible mushroom
Edible mushroom
2
:
3
Chard raw
Chard raw
Contains more Protein +71.7%
Contains more Fats +70%
Contains more Carbs +14.7%
Contains more Other +86%
Equal in Water - 92.66
Edible mushroom
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 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 Protein +71.7%
Contains more Fats +70%
Contains more Carbs +14.7%
Contains more Other +86%
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edible mushroom
Edible mushroom
1
:
2
Chard raw
Chard raw
Contains more Polyunsaturated fat +128.6%
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +∞%
Edible mushroom
24% 76%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.16 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Polyunsaturated fat +128.6%
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edible mushroom Chard raw Opinion
Net carbs 2.26g 2.14g Edible mushroom
Protein 3.09g 1.8g Edible mushroom
Fats 0.34g 0.2g Edible mushroom
Carbs 3.26g 3.74g Chard raw
Calories 22kcal 19kcal Edible mushroom
Fructose 0.17g Edible mushroom
Sugar 1.98g 1.1g Chard raw
Fiber 1g 1.6g Chard raw
Calcium 3mg 51mg Chard raw
Iron 0.5mg 1.8mg Chard raw
Magnesium 9mg 81mg Chard raw
Phosphorus 86mg 46mg Edible mushroom
Potassium 318mg 379mg Chard raw
Sodium 5mg 213mg Edible mushroom
Zinc 0.52mg 0.36mg Edible mushroom
Copper 0.318mg 0.179mg Edible mushroom
Manganese 0.047mg 0.366mg Chard raw
Selenium 9.3µg 0.9µg Edible mushroom
Vitamin A 0IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 0.01mg 1.89mg Chard raw
Vitamin D 7IU 0IU Edible mushroom
Vitamin D 0.2µg 0µg Edible mushroom
Vitamin C 2.1mg 30mg Chard raw
Vitamin B1 0.081mg 0.04mg Edible mushroom
Vitamin B2 0.402mg 0.09mg Edible mushroom
Vitamin B3 3.607mg 0.4mg Edible mushroom
Vitamin B5 1.497mg 0.172mg Edible mushroom
Vitamin B6 0.104mg 0.099mg Edible mushroom
Folate 17µg 14µg Edible mushroom
Vitamin B12 0.04µg 0µg Edible mushroom
Vitamin K 0µg 830µg Chard raw
Tryptophan 0.035mg 0.017mg Edible mushroom
Threonine 0.107mg 0.083mg Edible mushroom
Isoleucine 0.076mg 0.147mg Chard raw
Leucine 0.12mg 0.13mg Chard raw
Lysine 0.107mg 0.099mg Edible mushroom
Methionine 0.031mg 0.019mg Edible mushroom
Phenylalanine 0.085mg 0.11mg Chard raw
Valine 0.232mg 0.11mg Edible mushroom
Histidine 0.057mg 0.036mg Edible mushroom
Saturated Fat 0.05g 0.03g Chard raw
Monounsaturated Fat 0g 0.04g Chard raw
Polyunsaturated fat 0.16g 0.07g Edible mushroom

Which food is preferable for your diet?

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

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
27%
Edible mushroom
222%
Chard raw
Minerals Daily Need Coverage Score
27%
Edible mushroom
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 208mg)
Which food is richer in vitamins?
Edible mushroom
Edible mushroom is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.