Asparagus vs. Chard raw — In-Depth Nutrition Comparison
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How are asparagus and chard raw different?
- Asparagus is richer in folate and vitamin B1, while chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, and vitamin E.
- Chard raw covers your daily need for vitamin K, 657% more than asparagus.
- Asparagus contains 4 times more folate than chard raw. Asparagus contains 52µg of folate, while chard raw contains 14µg.
- Asparagus is lower in sodium.
Asparagus, raw and Chard, swiss, raw types were used in this article.
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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.
| Contains more IronIron | +18.9% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +13% |
| Contains less SodiumSodium | -99.1% |
| Contains more SeleniumSelenium | +155.6% |
| Contains more MagnesiumMagnesium | +478.6% |
| Contains more CalciumCalcium | +112.5% |
| Contains more PotassiumPotassium | +87.6% |
| Contains more ManganeseManganese | +131.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +257.5% |
| Contains more Vitamin B2Vitamin B2 | +56.7% |
| Contains more Vitamin B3Vitamin B3 | +144.5% |
| Contains more Vitamin B5Vitamin B5 | +59.3% |
| Contains more FolateFolate | +271.4% |
| Contains more Vitamin CVitamin C | +435.7% |
| Contains more Vitamin AVitamin A | +705.3% |
| Contains more Vitamin EVitamin E | +67.3% |
| Contains more Vitamin KVitamin K | +1895.2% |
| Contains more CholineCholine | +12.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.2% |
| Contains more FatsFats | +66.7% |
| Contains more OtherOther | +175.9% |
~equal in
Carbs
~3.74g
~equal in
Water
~92.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -25% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +40% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 41.6µg | 830µg | 657% |
| Vitamin A | 38µg | 306µg | 30% |
| Vitamin C | 5.6mg | 30mg | 27% |
| Magnesium | 14mg | 81mg | 16% |
| Folate | 52µg | 14µg | 10% |
| Vitamin B1 | 0.143mg | 0.04mg | 9% |
| Sodium | 2mg | 213mg | 9% |
| Manganese | 0.158mg | 0.366mg | 9% |
| Potassium | 202mg | 379mg | 5% |
| Vitamin E | 1.13mg | 1.89mg | 5% |
| Vitamin B3 | 0.978mg | 0.4mg | 4% |
| Vitamin B2 | 0.141mg | 0.09mg | 4% |
| Iron | 2.14mg | 1.8mg | 4% |
| Selenium | 2.3µg | 0.9µg | 3% |
| Calcium | 24mg | 51mg | 3% |
| Vitamin B5 | 0.274mg | 0.172mg | 2% |
| Fiber | 2.1g | 1.6g | 2% |
| Zinc | 0.54mg | 0.36mg | 2% |
| Vitamin B6 | 0.091mg | 0.099mg | 1% |
| Fructose | 1g | 1% | |
| Protein | 2.2g | 1.8g | 1% |
| Phosphorus | 52mg | 46mg | 1% |
| Copper | 0.189mg | 0.179mg | 1% |
| Calories | 20kcal | 19kcal | 0% |
| Fats | 0.12g | 0.2g | 0% |
| Carbs | 3.88g | 3.74g | 0% |
| Net carbs | 1.78g | 2.14g | N/A |
| Sugar | 1.88g | 1.1g | N/A |
| Choline | 16mg | 18mg | 0% |
| Saturated fat | 0.04g | 0.03g | 0% |
| Monounsaturated fat | 0g | 0.04g | 0% |
| Polyunsaturated fat | 0.05g | 0.07g | 0% |
| Tryptophan | 0.027mg | 0.017mg | 0% |
| Threonine | 0.084mg | 0.083mg | 0% |
| Isoleucine | 0.075mg | 0.147mg | 0% |
| Leucine | 0.128mg | 0.13mg | 0% |
| Lysine | 0.104mg | 0.099mg | 0% |
| Methionine | 0.031mg | 0.019mg | 0% |
| Phenylalanine | 0.075mg | 0.11mg | 0% |
| Valine | 0.115mg | 0.11mg | 0% |
| Histidine | 0.049mg | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
25%
185%
Minerals Daily Need Coverage Score
25%
34%
Comparison summary
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.01g)
Which food is cheaper?
Chard raw is cheaper (difference - $3.6)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 211mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.