Mango vs. Chard raw — In-Depth Nutrition Comparison
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Summary of differences between mango and chard raw
- Mango has more folate and vitamin C; however, chard raw is higher in vitamin K, vitamin A, iron, magnesium, manganese, copper, and vitamin E.
- Chard raw covers your daily need for vitamin K, 688% more than mango.
- Mango has 3 times more folate than chard raw. While mango has 43µg of folate, chard raw has only 14µg.
- Mango has less sodium.
- The glycemic index of mango is higher.
These are the specific foods used in this comparison Mangos, raw and Chard, swiss, 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.
| Contains less SodiumSodium | -99.5% |
| Contains more MagnesiumMagnesium | +710% |
| Contains more CalciumCalcium | +363.6% |
| Contains more PotassiumPotassium | +125.6% |
| Contains more IronIron | +1025% |
| Contains more CopperCopper | +61.3% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +228.6% |
| Contains more ManganeseManganese | +481% |
| Contains more SeleniumSelenium | +50% |
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 CVitamin C | +21.3% |
| Contains more Vitamin B3Vitamin B3 | +67.3% |
| Contains more Vitamin B5Vitamin B5 | +14.5% |
| Contains more Vitamin B6Vitamin B6 | +20.2% |
| Contains more FolateFolate | +207.1% |
| Contains more Vitamin AVitamin A | +466.7% |
| Contains more Vitamin EVitamin E | +110% |
| Contains more Vitamin B1Vitamin B1 | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +136.8% |
| Contains more Vitamin KVitamin K | +19661.9% |
| Contains more CholineCholine | +136.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +90% |
| Contains more CarbsCarbs | +300.5% |
| Contains more ProteinProtein | +119.5% |
| Contains more WaterWater | +11% |
| Contains more OtherOther | +344.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +250% |
| Contains less Sat. FatSaturated fat | -67.4% |
~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.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 4.2µg | 830µg | 688% |
| Vitamin A | 54µg | 306µg | 28% |
| Iron | 0.16mg | 1.8mg | 21% |
| Magnesium | 10mg | 81mg | 17% |
| Manganese | 0.063mg | 0.366mg | 13% |
| Sodium | 1mg | 213mg | 9% |
| Copper | 0.111mg | 0.179mg | 8% |
| Folate | 43µg | 14µg | 7% |
| Vitamin C | 36.4mg | 30mg | 7% |
| Vitamin E | 0.9mg | 1.89mg | 7% |
| Potassium | 168mg | 379mg | 6% |
| Fructose | 4.68g | 6% | |
| Phosphorus | 14mg | 46mg | 5% |
| Carbs | 14.98g | 3.74g | 4% |
| Calcium | 11mg | 51mg | 4% |
| Vitamin B2 | 0.038mg | 0.09mg | 4% |
| Vitamin B6 | 0.119mg | 0.099mg | 2% |
| Vitamin B3 | 0.669mg | 0.4mg | 2% |
| Choline | 7.6mg | 18mg | 2% |
| Calories | 60kcal | 19kcal | 2% |
| Protein | 0.82g | 1.8g | 2% |
| Zinc | 0.09mg | 0.36mg | 2% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Vitamin B1 | 0.028mg | 0.04mg | 1% |
| Vitamin B5 | 0.197mg | 0.172mg | 1% |
| Fats | 0.38g | 0.2g | 0% |
| Net carbs | 13.38g | 2.14g | N/A |
| Sugar | 13.66g | 1.1g | N/A |
| Fiber | 1.6g | 1.6g | 0% |
| Saturated fat | 0.092g | 0.03g | 0% |
| Monounsaturated fat | 0.14g | 0.04g | 0% |
| Polyunsaturated fat | 0.071g | 0.07g | 0% |
| Tryptophan | 0.013mg | 0.017mg | 0% |
| Threonine | 0.031mg | 0.083mg | 0% |
| Isoleucine | 0.029mg | 0.147mg | 0% |
| Leucine | 0.05mg | 0.13mg | 0% |
| Lysine | 0.066mg | 0.099mg | 0% |
| Methionine | 0.008mg | 0.019mg | 0% |
| Phenylalanine | 0.027mg | 0.11mg | 0% |
| Valine | 0.042mg | 0.11mg | 0% |
| Histidine | 0.019mg | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
185%
Minerals Daily Need Coverage Score
9%
34%
Comparison summary
Which food contains less Sodium?
Mango contains less Sodium (difference - 212mg)
Which food is cheaper?
Mango is cheaper (difference - $0.1)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 12.56g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.062g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.