Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Ginger vs. Chard raw — In-Depth Nutrition Comparison

Compare

Summary of differences between ginger and chard raw

  • Ginger has more copper; however, chard raw is higher in vitamin K, vitamin A, vitamin C, iron, vitamin E, magnesium, and manganese.
  • Chard raw covers your daily need for vitamin K, 692% more than ginger.
  • Ginger has less sodium.
  • The glycemic index of chard raw is higher.

These are the specific foods used in this comparison Ginger root, raw and Chard, swiss, raw.

Infographic

Ginger 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.
Ginger
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 more CopperCopper +26.3%
Contains less SodiumSodium -93.9%
Contains more MagnesiumMagnesium +88.4%
Contains more CalciumCalcium +218.8%
Contains more IronIron +200%
Contains more PhosphorusPhosphorus +35.3%
Contains more ManganeseManganese +59.8%
Contains more SeleniumSelenium +28.6%
~equal in Potassium ~379mg
~equal in Zinc ~0.36mg

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.
Ginger
4
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 +87.5%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin B6Vitamin B6 +61.6%
Contains more CholineCholine +60%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +626.9%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +164.7%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +27.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 FatsFats +275%
Contains more CarbsCarbs +375.1%
Contains more WaterWater +17.5%
Contains more OtherOther +107.8%
~equal in Protein ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 more Mono. FatMonounsaturated fat +285%
Contains more Poly. FatPolyunsaturated fat +120%
Contains less Sat. FatSaturated fat -85.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Vitamin A 0µg 306µg 34%
Vitamin C 5mg 30mg 28%
Iron 0.6mg 1.8mg 15%
Vitamin E 0.26mg 1.89mg 11%
Magnesium 43mg 81mg 9%
Sodium 13mg 213mg 9%
Manganese 0.229mg 0.366mg 6%
Vitamin B6 0.16mg 0.099mg 5%
Carbs 17.77g 3.74g 5%
Copper 0.226mg 0.179mg 5%
Vitamin B2 0.034mg 0.09mg 4%
Calcium 16mg 51mg 4%
Calories 80kcal 19kcal 3%
Phosphorus 34mg 46mg 2%
Vitamin B3 0.75mg 0.4mg 2%
Choline 28.8mg 18mg 2%
Fiber 2g 1.6g 2%
Folate 11µg 14µg 1%
Saturated fat 0.203g 0.03g 1%
Polyunsaturated fat 0.154g 0.07g 1%
Vitamin B5 0.203mg 0.172mg 1%
Vitamin B1 0.025mg 0.04mg 1%
Potassium 415mg 379mg 1%
Fats 0.75g 0.2g 1%
Protein 1.82g 1.8g 0%
Net carbs 15.77g 2.14g N/A
Sugar 1.7g 1.1g N/A
Zinc 0.34mg 0.36mg 0%
Selenium 0.7µg 0.9µg 0%
Monounsaturated fat 0.154g 0.04g 0%
Tryptophan 0.012mg 0.017mg 0%
Threonine 0.036mg 0.083mg 0%
Isoleucine 0.051mg 0.147mg 0%
Leucine 0.074mg 0.13mg 0%
Lysine 0.057mg 0.099mg 0%
Methionine 0.013mg 0.019mg 0%
Phenylalanine 0.045mg 0.11mg 0%
Valine 0.073mg 0.11mg 0%
Histidine 0.03mg 0.036mg 0%

Which food is preferable for your diet?

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

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
9%
Ginger
185%
Chard raw
Minerals Daily Need Coverage Score
23%
Ginger
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 200mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.173g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.