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  6. Grapefruit vs. Chard raw

Grapefruit vs. Chard raw — In-Depth Nutrition Comparison

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How are Grapefruit and Chard raw different?

  • Chard raw has more Vitamin K, Vitamin A RAE, Iron, Magnesium, Copper, Manganese, Vitamin E , and Potassium than Grapefruit.
  • Daily need coverage for Vitamin K from Chard raw is 692% higher.

Grapefruit, raw, pink and red, all areas and Chard, swiss, raw are the varieties used in this article.

Infographic

Grapefruit 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.
Grapefruit
Grapefruit
1
:
9
Chard raw
Chard raw
Contains less Sodium -100%
Contains more Calcium +131.8%
Contains more Iron +2150%
Contains more Magnesium +800%
Contains more Phosphorus +155.6%
Contains more Potassium +180.7%
Contains more Zinc +414.3%
Contains more Copper +459.4%
Contains more Manganese +1563.6%
Contains more Selenium +800%
Grapefruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 3% 7% 8% 12% 0% 2% 11% 3% 1%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains less Sodium -100%
Contains more Calcium +131.8%
Contains more Iron +2150%
Contains more Magnesium +800%
Contains more Phosphorus +155.6%
Contains more Potassium +180.7%
Contains more Zinc +414.3%
Contains more Copper +459.4%
Contains more Manganese +1563.6%
Contains more Selenium +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.
Grapefruit
Grapefruit
3
:
7
Chard raw
Chard raw
Contains more Vitamin B5 +52.3%
Contains more Vitamin A +431.8%
Contains more Vitamin E +1353.8%
Contains more Vitamin B2 +190.3%
Contains more Vitamin B3 +96.1%
Contains more Vitamin B6 +86.8%
Contains more Vitamin K +∞%
Equal in Vitamin C - 30
Equal in Vitamin B1 - 0.04
Equal in Folate - 14
Grapefruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B5 +52.3%
Contains more Vitamin A +431.8%
Contains more Vitamin E +1353.8%
Contains more Vitamin B2 +190.3%
Contains more Vitamin B3 +96.1%
Contains more Vitamin B6 +86.8%
Contains more Vitamin K +∞%
Equal in Vitamin C - 30
Equal in Vitamin B1 - 0.04
Equal in Folate - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grapefruit
Grapefruit
1
:
4
Chard raw
Chard raw
Contains more Carbs +185%
Contains more Protein +133.8%
Contains more Fats +42.9%
Contains more Other +332.4%
Equal in Water - 92.66
Grapefruit
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Chard raw
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 Carbs +185%
Contains more Protein +133.8%
Contains more Fats +42.9%
Contains more Other +332.4%
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grapefruit
Grapefruit
1
:
2
Chard raw
Chard raw
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +94.4%
Grapefruit
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +94.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grapefruit Chard raw Opinion
Net carbs 9.06g 2.14g Grapefruit
Protein 0.77g 1.8g Chard raw
Fats 0.14g 0.2g Chard raw
Carbs 10.66g 3.74g Grapefruit
Calories 42kcal 19kcal Grapefruit
Fructose 1.77g Grapefruit
Sugar 6.89g 1.1g Chard raw
Fiber 1.6g 1.6g
Calcium 22mg 51mg Chard raw
Iron 0.08mg 1.8mg Chard raw
Magnesium 9mg 81mg Chard raw
Phosphorus 18mg 46mg Chard raw
Potassium 135mg 379mg Chard raw
Sodium 0mg 213mg Grapefruit
Zinc 0.07mg 0.36mg Chard raw
Copper 0.032mg 0.179mg Chard raw
Manganese 0.022mg 0.366mg Chard raw
Selenium 0.1µg 0.9µg Chard raw
Vitamin A 1150IU 6116IU Chard raw
Vitamin A RAE 58µg 306µg Chard raw
Vitamin E 0.13mg 1.89mg Chard raw
Vitamin C 31.2mg 30mg Grapefruit
Vitamin B1 0.043mg 0.04mg Grapefruit
Vitamin B2 0.031mg 0.09mg Chard raw
Vitamin B3 0.204mg 0.4mg Chard raw
Vitamin B5 0.262mg 0.172mg Grapefruit
Vitamin B6 0.053mg 0.099mg Chard raw
Folate 13µg 14µg Chard raw
Vitamin K 0µg 830µg Chard raw
Tryptophan 0.008mg 0.017mg Chard raw
Threonine 0.013mg 0.083mg Chard raw
Isoleucine 0.008mg 0.147mg Chard raw
Leucine 0.015mg 0.13mg Chard raw
Lysine 0.019mg 0.099mg Chard raw
Methionine 0.007mg 0.019mg Chard raw
Phenylalanine 0.013mg 0.11mg Chard raw
Valine 0.015mg 0.11mg Chard raw
Histidine 0.008mg 0.036mg Chard raw
Saturated Fat 0.021g 0.03g Grapefruit
Monounsaturated Fat 0.02g 0.04g Chard raw
Polyunsaturated fat 0.036g 0.07g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Grapefruit
222%
Chard raw
Minerals Daily Need Coverage Score
5%
Grapefruit
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 213mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 7)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.1)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 5.79g)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.