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  6. Fruit preserves vs. Chard raw

Fruit preserves vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between fruit preserves and chard raw

  • Chard raw is richer than fruit preserves in vitamin K, vitamin A, vitamin C, magnesium, iron, manganese, vitamin E, potassium, and copper.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Fruit preserves contain less sodium.
  • Chard raw has a lower glycemic index than fruit preserves.

Food types used in this article are Jams and preserves and Chard, swiss, raw.

Infographic

Fruit preserves vs Chard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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 -85%
Contains more SeleniumSelenium +122.2%
Contains more MagnesiumMagnesium +1925%
Contains more CalciumCalcium +155%
Contains more PotassiumPotassium +392.2%
Contains more IronIron +267.3%
Contains more CopperCopper +79%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +142.1%
Contains more ManganeseManganese +815%

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.
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 CVitamin C +240.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin B3Vitamin B3 +1011.1%
Contains more Vitamin B5Vitamin B5 +760%
Contains more Vitamin B6Vitamin B6 +395%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +27.3%
Contains more CholineCholine +76.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Vitamin A 0µg 306µg 34%
Vitamin C 8.8mg 30mg 24%
Carbs 68.86g 3.74g 22%
Magnesium 4mg 81mg 18%
Iron 0.49mg 1.8mg 16%
Manganese 0.04mg 0.366mg 14%
Calories 278kcal 19kcal 13%
Vitamin E 0.12mg 1.89mg 12%
Potassium 77mg 379mg 9%
Copper 0.1mg 0.179mg 9%
Sodium 32mg 213mg 8%
Vitamin B6 0.02mg 0.099mg 6%
Phosphorus 19mg 46mg 4%
Calcium 20mg 51mg 3%
Protein 0.37g 1.8g 3%
Vitamin B5 0.02mg 0.172mg 3%
Zinc 0.06mg 0.36mg 3%
Vitamin B3 0.036mg 0.4mg 2%
Vitamin B1 0.016mg 0.04mg 2%
Selenium 2µg 0.9µg 2%
Fiber 1.1g 1.6g 2%
Vitamin B2 0.076mg 0.09mg 1%
Folate 11µg 14µg 1%
Choline 10.2mg 18mg 1%
Fats 0.07g 0.2g 0%
Net carbs 67.76g 2.14g N/A
Sugar 48.5g 1.1g N/A
Saturated fat 0.01g 0.03g 0%
Monounsaturated fat 0.038g 0.04g 0%
Polyunsaturated fat 0g 0.07g 0%
Tryptophan 0.008mg 0.017mg 0%
Threonine 0.023mg 0.083mg 0%
Isoleucine 0.017mg 0.147mg 0%
Leucine 0.037mg 0.13mg 0%
Lysine 0.03mg 0.099mg 0%
Methionine 0.001mg 0.019mg 0%
Phenylalanine 0.021mg 0.11mg 0%
Valine 0.021mg 0.11mg 0%
Histidine 0.014mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 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 CarbsCarbs +1741.2%
Contains more ProteinProtein +386.5%
Contains more FatsFats +185.7%
Contains more WaterWater +204.1%
Contains more OtherOther +595.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 less Sat. FatSaturated fat -66.7%
Contains more Poly. FatPolyunsaturated fat +∞%
~equal in Monounsaturated fat ~0.04g

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.