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Jujube vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between jujube and chard raw

  • Jujube has more vitamin C; however, chard raw is higher in vitamin A, magnesium, iron, manganese, and copper.
  • Chard raw covers your daily need for vitamin A, 122% more than jujube.
  • Jujube has 2 times more vitamin C than chard raw. While jujube has 69mg of vitamin C, chard raw has only 30mg.
  • Jujube has less sodium.

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

Infographic

Jujube 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.
Jujube
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
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 -98.6%
Contains more MagnesiumMagnesium +710%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +51.6%
Contains more IronIron +275%
Contains more CopperCopper +145.2%
Contains more ZincZinc +620%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +335.7%

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.
Jujube
2
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
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 +130%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B6Vitamin B6 +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 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 +440.9%
Contains more ProteinProtein +50%
Contains more WaterWater +19%
Contains more OtherOther +213.7%
~equal in Fats ~0.2g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jujube Chard raw
Lower in Sugar ok
Lower in Sodium 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 Jujube Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin C 69mg 30mg 43%
Vitamin A 2µg 306µg 34%
Magnesium 10mg 81mg 17%
Iron 0.48mg 1.8mg 17%
Vitamin E 1.89mg 13%
Manganese 0.084mg 0.366mg 12%
Copper 0.073mg 0.179mg 12%
Sodium 3mg 213mg 9%
Fiber 1.6g 6%
Carbs 20.23g 3.74g 5%
Folate 14µg 4%
Potassium 250mg 379mg 4%
Vitamin B2 0.04mg 0.09mg 4%
Vitamin B5 0.172mg 3%
Calories 79kcal 19kcal 3%
Phosphorus 23mg 46mg 3%
Zinc 0.05mg 0.36mg 3%
Calcium 21mg 51mg 3%
Choline 18mg 3%
Vitamin B3 0.9mg 0.4mg 3%
Vitamin B1 0.02mg 0.04mg 2%
Selenium 0.9µg 2%
Protein 1.2g 1.8g 1%
Vitamin B6 0.081mg 0.099mg 1%
Fats 0.2g 0.2g 0%
Net carbs 20.23g 2.14g N/A
Sugar 1.1g N/A
Saturated fat 0.03g 0%
Monounsaturated fat 0.04g 0%
Polyunsaturated fat 0.07g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jujube Chard raw
Low Calories diet ok
Low Fats diet Equal
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
22%
Jujube
185%
Chard raw
Minerals Daily Need Coverage Score
10%
Jujube
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 210mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 5)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $0.4)
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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.