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  6. Eggplant vs. Chard raw

Eggplant vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between eggplant and chard raw?

  • Eggplant is richer in fiber, while chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, copper, vitamin E, and manganese.
  • Chard raw's daily need coverage for vitamin K is 689% higher.
  • Chard raw has 2 times less fiber than eggplant. Eggplant has 3g of fiber, while chard raw has 1.6g.
  • Eggplant is lower in sodium.

We used Eggplant, raw and Chard, swiss, raw types in this comparison.

Infographic

Eggplant 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 10% 2.7% 20% 8.6% 27% 4.4% 10% 0.26% 30% 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 +478.6%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +65.5%
Contains more IronIron +682.6%
Contains more CopperCopper +121%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +91.7%
Contains more ManganeseManganese +57.8%
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 7.3% 0.33% 6% 0% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17% 3.8%
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 B3Vitamin B3 +62.3%
Contains more Vitamin B5Vitamin B5 +63.4%
Contains more FolateFolate +57.1%
Contains more Vitamin CVitamin C +1263.6%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +530%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more Vitamin KVitamin K +23614.3%
Contains more CholineCholine +160.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Eggplant Chard raw DV% diff.
Vitamin K 3.5µg 830µg 689%
Vitamin A 1µg 306µg 34%
Vitamin C 2.2mg 30mg 31%
Iron 0.23mg 1.8mg 20%
Magnesium 14mg 81mg 16%
Copper 0.081mg 0.179mg 11%
Vitamin E 0.3mg 1.89mg 11%
Sodium 2mg 213mg 9%
Fiber 3g 1.6g 6%
Manganese 0.232mg 0.366mg 6%
Vitamin B2 0.037mg 0.09mg 4%
Calcium 9mg 51mg 4%
Potassium 229mg 379mg 4%
Phosphorus 24mg 46mg 3%
Vitamin B3 0.649mg 0.4mg 2%
Protein 0.98g 1.8g 2%
Fructose 1.54g 2%
Zinc 0.16mg 0.36mg 2%
Folate 22µg 14µg 2%
Choline 6.9mg 18mg 2%
Vitamin B5 0.281mg 0.172mg 2%
Vitamin B6 0.084mg 0.099mg 1%
Selenium 0.3µg 0.9µg 1%
Carbs 5.88g 3.74g 1%
Calories 25kcal 19kcal 0%
Fats 0.18g 0.2g 0%
Net carbs 2.88g 2.14g N/A
Sugar 3.53g 1.1g N/A
Vitamin B1 0.039mg 0.04mg 0%
Saturated fat 0.034g 0.03g 0%
Monounsaturated fat 0.016g 0.04g 0%
Polyunsaturated fat 0.076g 0.07g 0%
Tryptophan 0.009mg 0.017mg 0%
Threonine 0.037mg 0.083mg 0%
Isoleucine 0.045mg 0.147mg 0%
Leucine 0.064mg 0.13mg 0%
Lysine 0.047mg 0.099mg 0%
Methionine 0.011mg 0.019mg 0%
Phenylalanine 0.043mg 0.11mg 0%
Valine 0.053mg 0.11mg 0%
Histidine 0.023mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 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 +57.2%
Contains more ProteinProtein +83.7%
Contains more FatsFats +11.1%
Contains more OtherOther +142.4%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 13% 60%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.076 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 -11.8%
Contains more Mono. FatMonounsaturated fat +150%
~equal in Polyunsaturated fat ~0.07g

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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.