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  6. Kumquat vs. Chard raw

Kumquat vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between kumquat and chard raw?

  • Kumquat is richer in fiber and vitamin C, while chard raw is higher in vitamin K, vitamin A, magnesium, iron, vitamin E, manganese, and copper.
  • Chard raw's daily need coverage for vitamin K is 692% higher.
  • Chard raw has 4 times less fiber than kumquat. Kumquat has 6.5g of fiber, while chard raw has 1.6g.
  • Kumquat is lower in sodium.
  • Kumquat has a higher glycemic index (67) than chard raw (32).

We used Kumquats, raw and Chard, swiss, raw types in this comparison.

Infographic

Kumquat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 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 more CalciumCalcium +21.6%
Contains less SodiumSodium -95.3%
Contains more MagnesiumMagnesium +305%
Contains more PotassiumPotassium +103.8%
Contains more IronIron +109.3%
Contains more CopperCopper +88.4%
Contains more ZincZinc +111.8%
Contains more PhosphorusPhosphorus +142.1%
Contains more ManganeseManganese +171.1%
Contains more SeleniumSelenium +∞%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
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 +46.3%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more FolateFolate +21.4%
Contains more Vitamin AVitamin A +1940%
Contains more Vitamin EVitamin E +1160%
Contains more Vitamin B6Vitamin B6 +175%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kumquat Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Vitamin A 15µg 306µg 32%
Fiber 6.5g 1.6g 20%
Vitamin C 43.9mg 30mg 15%
Magnesium 20mg 81mg 15%
Vitamin E 0.15mg 1.89mg 12%
Iron 0.86mg 1.8mg 12%
Manganese 0.135mg 0.366mg 10%
Copper 0.095mg 0.179mg 9%
Sodium 10mg 213mg 9%
Potassium 186mg 379mg 6%
Vitamin B6 0.036mg 0.099mg 5%
Phosphorus 19mg 46mg 4%
Carbs 15.9g 3.74g 4%
Calories 71kcal 19kcal 3%
Selenium 0µg 0.9µg 2%
Choline 8.4mg 18mg 2%
Zinc 0.17mg 0.36mg 2%
Folate 17µg 14µg 1%
Calcium 62mg 51mg 1%
Polyunsaturated fat 0.171g 0.07g 1%
Vitamin B5 0.208mg 0.172mg 1%
Fats 0.86g 0.2g 1%
Protein 1.88g 1.8g 0%
Net carbs 9.4g 2.14g N/A
Sugar 9.36g 1.1g N/A
Vitamin B1 0.037mg 0.04mg 0%
Vitamin B2 0.09mg 0.09mg 0%
Vitamin B3 0.429mg 0.4mg 0%
Saturated fat 0.103g 0.03g 0%
Monounsaturated fat 0.154g 0.04g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 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 FatsFats +330%
Contains more CarbsCarbs +325.1%
Contains more WaterWater +14.6%
Contains more OtherOther +213.7%
~equal in Protein ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 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 +144.3%
Contains less Sat. FatSaturated fat -70.9%

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.