Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mandarin orange vs. Chard raw — In-Depth Nutrition Comparison

Compare

A recap on differences between mandarin oranges and chard raw

  • Chard raw is higher than mandarin oranges in vitamin K, vitamin A, iron, magnesium, copper, manganese, vitamin E, and potassium.
  • Chard raw covers your daily vitamin K needs 692% more than mandarin oranges.
  • The amount of sodium in mandarin oranges is lower.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Tangerines, (mandarin oranges), raw and Chard, swiss, raw.

Infographic

Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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 -99.1%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +37.8%
Contains more PotassiumPotassium +128.3%
Contains more IronIron +1100%
Contains more CopperCopper +326.2%
Contains more ZincZinc +414.3%
Contains more PhosphorusPhosphorus +130%
Contains more ManganeseManganese +838.5%
Contains more SeleniumSelenium +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.
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 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 B1Vitamin B1 +45%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more FolateFolate +14.3%
Contains more Vitamin CVitamin C +12.4%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +845%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +76.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 +55%
Contains more CarbsCarbs +256.7%
Contains more ProteinProtein +122.2%
Contains more OtherOther +332.4%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 +50%
Contains less Sat. FatSaturated fat -23.1%
~equal in Polyunsaturated fat ~0.07g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mandarin orange Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Vitamin A 34µg 306µg 30%
Iron 0.15mg 1.8mg 21%
Magnesium 12mg 81mg 16%
Copper 0.042mg 0.179mg 15%
Manganese 0.039mg 0.366mg 14%
Vitamin E 0.2mg 1.89mg 11%
Sodium 2mg 213mg 9%
Potassium 166mg 379mg 6%
Vitamin B2 0.036mg 0.09mg 4%
Phosphorus 20mg 46mg 4%
Vitamin C 26.7mg 30mg 4%
Carbs 13.34g 3.74g 3%
Zinc 0.07mg 0.36mg 3%
Fructose 2.4g 3%
Protein 0.81g 1.8g 2%
Vitamin B6 0.078mg 0.099mg 2%
Calories 53kcal 19kcal 2%
Vitamin B1 0.058mg 0.04mg 2%
Folate 16µg 14µg 1%
Selenium 0.1µg 0.9µg 1%
Choline 10.2mg 18mg 1%
Fiber 1.8g 1.6g 1%
Vitamin B5 0.216mg 0.172mg 1%
Calcium 37mg 51mg 1%
Fats 0.31g 0.2g 0%
Net carbs 11.54g 2.14g N/A
Sugar 10.58g 1.1g N/A
Vitamin B3 0.376mg 0.4mg 0%
Saturated fat 0.039g 0.03g 0%
Monounsaturated fat 0.06g 0.04g 0%
Polyunsaturated fat 0.065g 0.07g 0%
Tryptophan 0.002mg 0.017mg 0%
Threonine 0.016mg 0.083mg 0%
Isoleucine 0.017mg 0.147mg 0%
Leucine 0.028mg 0.13mg 0%
Lysine 0.032mg 0.099mg 0%
Methionine 0.002mg 0.019mg 0%
Phenylalanine 0.018mg 0.11mg 0%
Valine 0.021mg 0.11mg 0%
Histidine 0.011mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Chard raw
Low Calories diet ok
Low Fats diet ok
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
14%
Mandarin orange
185%
Chard raw
Minerals Daily Need Coverage Score
7%
Mandarin orange
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 211mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 9.48g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.009g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 15)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.