Lentil vs. Chard raw — In-Depth Nutrition Comparison
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What are the differences between lentil and chard raw?
- Lentil is higher in folate, fiber, phosphorus, iron, and vitamin B1, yet chard raw is higher in vitamin K, vitamin A, vitamin C, vitamin E, and magnesium.
- Chard raw's daily need coverage for vitamin K is 690% more.
- Lentil has 13 times more folate than chard raw. While lentil has 181µg of folate, chard raw has only 14µg.
We used Lentils, mature seeds, cooked, boiled, without salt and Chard, swiss, raw types in this article.
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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.
| Contains more IronIron | +85% |
| Contains more CopperCopper | +40.2% |
| Contains more ZincZinc | +252.8% |
| Contains more PhosphorusPhosphorus | +291.3% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +35% |
| Contains more SeleniumSelenium | +211.1% |
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +168.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +322.5% |
| Contains more Vitamin B3Vitamin B3 | +165% |
| Contains more Vitamin B5Vitamin B5 | +270.9% |
| Contains more Vitamin B6Vitamin B6 | +79.8% |
| Contains more FolateFolate | +1192.9% |
| Contains more CholineCholine | +81.7% |
| Contains more Vitamin CVitamin C | +1900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1618.2% |
| Contains more Vitamin B2Vitamin B2 | +23.3% |
| Contains more Vitamin KVitamin K | +48723.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.7µg | 830µg | 690% |
| Folate | 181µg | 14µg | 42% |
| Vitamin A | 0µg | 306µg | 34% |
| Vitamin C | 1.5mg | 30mg | 32% |
| Fiber | 7.9g | 1.6g | 25% |
| Iron | 3.33mg | 1.8mg | 19% |
| Phosphorus | 180mg | 46mg | 19% |
| Protein | 9.02g | 1.8g | 14% |
| Vitamin E | 0.11mg | 1.89mg | 12% |
| Magnesium | 36mg | 81mg | 11% |
| Vitamin B1 | 0.169mg | 0.04mg | 11% |
| Vitamin B5 | 0.638mg | 0.172mg | 9% |
| Sodium | 2mg | 213mg | 9% |
| Copper | 0.251mg | 0.179mg | 8% |
| Zinc | 1.27mg | 0.36mg | 8% |
| Manganese | 0.494mg | 0.366mg | 6% |
| Vitamin B6 | 0.178mg | 0.099mg | 6% |
| Calories | 116kcal | 19kcal | 5% |
| Carbs | 20.13g | 3.74g | 5% |
| Vitamin B3 | 1.06mg | 0.4mg | 4% |
| Calcium | 19mg | 51mg | 3% |
| Choline | 32.7mg | 18mg | 3% |
| Selenium | 2.8µg | 0.9µg | 3% |
| Polyunsaturated fat | 0.175g | 0.07g | 1% |
| Vitamin B2 | 0.073mg | 0.09mg | 1% |
| Fats | 0.38g | 0.2g | 0% |
| Net carbs | 12.23g | 2.14g | N/A |
| Potassium | 369mg | 379mg | 0% |
| Sugar | 1.8g | 1.1g | N/A |
| Saturated fat | 0.053g | 0.03g | 0% |
| Monounsaturated fat | 0.064g | 0.04g | 0% |
| Tryptophan | 0.081mg | 0.017mg | 0% |
| Threonine | 0.323mg | 0.083mg | 0% |
| Isoleucine | 0.39mg | 0.147mg | 0% |
| Leucine | 0.654mg | 0.13mg | 0% |
| Lysine | 0.63mg | 0.099mg | 0% |
| Methionine | 0.077mg | 0.019mg | 0% |
| Phenylalanine | 0.445mg | 0.11mg | 0% |
| Valine | 0.448mg | 0.11mg | 0% |
| Histidine | 0.254mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +401.1% |
| Contains more FatsFats | +90% |
| Contains more CarbsCarbs | +438.2% |
| Contains more WaterWater | +33.1% |
| Contains more OtherOther | +92.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +60% |
| Contains more Poly. FatPolyunsaturated fat | +150% |
| Contains less Sat. FatSaturated fat | -43.4% |