Garlic vs. Chard raw — In-Depth Nutrition Comparison
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Important differences between garlic and chard raw
- Garlic has more vitamin B6, manganese, selenium, phosphorus, vitamin B1, copper, and calcium; however, chard raw has more vitamin K, vitamin A, and magnesium.
- Chard raw's daily need coverage for vitamin K is 690% more.
- Garlic has 16 times more selenium than chard raw. Garlic has 14.2µg of selenium, while chard raw has 0.9µg.
The food varieties used in the comparison are Garlic, raw and Chard, swiss, raw.
Infographic
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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 CalciumCalcium | +254.9% |
| Contains more CopperCopper | +67% |
| Contains more ZincZinc | +222.2% |
| Contains more PhosphorusPhosphorus | +232.6% |
| Contains less SodiumSodium | -92% |
| Contains more ManganeseManganese | +356.8% |
| Contains more SeleniumSelenium | +1477.8% |
| Contains more MagnesiumMagnesium | +224% |
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 | +400% |
| Contains more Vitamin B2Vitamin B2 | +22.2% |
| Contains more Vitamin B3Vitamin B3 | +75% |
| Contains more Vitamin B5Vitamin B5 | +246.5% |
| Contains more Vitamin B6Vitamin B6 | +1147.5% |
| Contains more CholineCholine | +28.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2262.5% |
| Contains more Vitamin KVitamin K | +48723.5% |
| Contains more FolateFolate | +366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.7µg | 830µg | 690% |
| Vitamin B6 | 1.235mg | 0.099mg | 87% |
| Manganese | 1.672mg | 0.366mg | 57% |
| Vitamin A | 0µg | 306µg | 34% |
| Selenium | 14.2µg | 0.9µg | 24% |
| Phosphorus | 153mg | 46mg | 15% |
| Vitamin B1 | 0.2mg | 0.04mg | 13% |
| Magnesium | 25mg | 81mg | 13% |
| Calcium | 181mg | 51mg | 13% |
| Copper | 0.299mg | 0.179mg | 13% |
| Vitamin E | 0.08mg | 1.89mg | 12% |
| Carbs | 33.06g | 3.74g | 10% |
| Sodium | 17mg | 213mg | 9% |
| Protein | 6.36g | 1.8g | 9% |
| Vitamin B5 | 0.596mg | 0.172mg | 8% |
| Calories | 149kcal | 19kcal | 7% |
| Zinc | 1.16mg | 0.36mg | 7% |
| Folate | 3µg | 14µg | 3% |
| Vitamin B2 | 0.11mg | 0.09mg | 2% |
| Vitamin B3 | 0.7mg | 0.4mg | 2% |
| Fiber | 2.1g | 1.6g | 2% |
| Polyunsaturated fat | 0.249g | 0.07g | 1% |
| Iron | 1.7mg | 1.8mg | 1% |
| Potassium | 401mg | 379mg | 1% |
| Vitamin C | 31.2mg | 30mg | 1% |
| Choline | 23.2mg | 18mg | 1% |
| Fats | 0.5g | 0.2g | 0% |
| Net carbs | 30.96g | 2.14g | N/A |
| Sugar | 1g | 1.1g | N/A |
| Saturated fat | 0.089g | 0.03g | 0% |
| Monounsaturated fat | 0.011g | 0.04g | 0% |
| Tryptophan | 0.066mg | 0.017mg | 0% |
| Threonine | 0.157mg | 0.083mg | 0% |
| Isoleucine | 0.217mg | 0.147mg | 0% |
| Leucine | 0.308mg | 0.13mg | 0% |
| Lysine | 0.273mg | 0.099mg | 0% |
| Methionine | 0.076mg | 0.019mg | 0% |
| Phenylalanine | 0.183mg | 0.11mg | 0% |
| Valine | 0.291mg | 0.11mg | 0% |
| Histidine | 0.113mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +253.3% |
| Contains more FatsFats | +150% |
| Contains more CarbsCarbs | +784% |
| Contains more WaterWater | +58.2% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +255.7% |
| Contains less Sat. FatSaturated fat | -66.3% |
| Contains more Mono. FatMonounsaturated fat | +263.6% |