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Grape vs. Chard raw — In-Depth Nutrition Comparison

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How are grapes and chard raw different?

  • Grapes are richer in manganese, while chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, copper, vitamin E, and potassium.
  • Chard raw covers your daily need for vitamin K, 680% more than grapes.
  • Grapes contain 2 times more manganese than chard raw. Grapes contain 0.718mg of manganese, while chard raw contains 0.366mg.
  • Grapes are lower in sodium.
  • Grapes have a higher glycemic index (49) than chard raw (32).

Grapes, american type (slip skin), raw and Chard, swiss, raw types were used in this article.

Infographic

Grape 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.
Grape
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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 ManganeseManganese +96.2%
Contains more MagnesiumMagnesium +1520%
Contains more CalciumCalcium +264.3%
Contains more PotassiumPotassium +98.4%
Contains more IronIron +520.7%
Contains more CopperCopper +347.5%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +360%
Contains more SeleniumSelenium +800%

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.
Grape
1
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
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 B1Vitamin B1 +130%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +6020%
Contains more Vitamin EVitamin E +894.7%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B5Vitamin B5 +616.7%
Contains more Vitamin KVitamin K +5584.9%
Contains more FolateFolate +250%
Contains more CholineCholine +221.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 +75%
Contains more CarbsCarbs +358.6%
Contains more ProteinProtein +185.7%
Contains more WaterWater +14%
Contains more OtherOther +180.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 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 Poly. FatPolyunsaturated fat +45.7%
Contains less Sat. FatSaturated fat -73.7%
Contains more Mono. FatMonounsaturated fat +185.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape Chard raw DV% diff.
Vitamin K 14.6µg 830µg 680%
Vitamin A 5µg 306µg 33%
Vitamin C 4mg 30mg 29%
Iron 0.29mg 1.8mg 19%
Magnesium 5mg 81mg 18%
Copper 0.04mg 0.179mg 15%
Manganese 0.718mg 0.366mg 15%
Vitamin E 0.19mg 1.89mg 11%
Sodium 2mg 213mg 9%
Potassium 191mg 379mg 6%
Phosphorus 10mg 46mg 5%
Vitamin B1 0.092mg 0.04mg 4%
Calcium 14mg 51mg 4%
Carbs 17.15g 3.74g 4%
Fiber 0.9g 1.6g 3%
Zinc 0.04mg 0.36mg 3%
Vitamin B2 0.057mg 0.09mg 3%
Folate 4µg 14µg 3%
Vitamin B5 0.024mg 0.172mg 3%
Choline 5.6mg 18mg 2%
Calories 67kcal 19kcal 2%
Protein 0.63g 1.8g 2%
Vitamin B3 0.3mg 0.4mg 1%
Selenium 0.1µg 0.9µg 1%
Vitamin B6 0.11mg 0.099mg 1%
Fats 0.35g 0.2g 0%
Net carbs 16.25g 2.14g N/A
Sugar 16.25g 1.1g N/A
Saturated fat 0.114g 0.03g 0%
Monounsaturated fat 0.014g 0.04g 0%
Polyunsaturated fat 0.102g 0.07g 0%
Tryptophan 0.003mg 0.017mg 0%
Threonine 0.017mg 0.083mg 0%
Isoleucine 0.005mg 0.147mg 0%
Leucine 0.013mg 0.13mg 0%
Lysine 0.014mg 0.099mg 0%
Methionine 0.021mg 0.019mg 0%
Phenylalanine 0.013mg 0.11mg 0%
Valine 0.017mg 0.11mg 0%
Histidine 0.023mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape 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
10%
Grape
185%
Chard raw
Minerals Daily Need Coverage Score
15%
Grape
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 211mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 15.15g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.084g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 17)
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 is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.