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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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