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Peppermint vs Chard - In-Depth Nutrition Comparison

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Differences between Peppermint and Chard

  • Peppermint has more Iron, Manganese, Fiber, Folate, Calcium, Copper, Vitamin B2, and Vitamin B3, while Chard has more Vitamin A.
  • Peppermint's daily need coverage for Iron is 41% higher.
  • Chard contains 8 times less Folate than Peppermint. Peppermint contains 114µg of Folate, while Chard contains 14µg.
  • The amount of Sodium in Peppermint is lower.

The food types used in this comparison are Peppermint, fresh and Chard, swiss, raw.

Infographic

Peppermint vs Chard 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +182.2%
Contains more Calcium +376.5%
Contains more Potassium +50.1%
Contains more Copper +83.8%
Contains more Zinc +208.3%
Contains more Phosphorus +58.7%
Contains less Sodium -85.4%
Equal in Magnesium - 81
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 73% 51% 58% 110% 31% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Contains more Iron +182.2%
Contains more Calcium +376.5%
Contains more Potassium +50.1%
Contains more Copper +83.8%
Contains more Zinc +208.3%
Contains more Phosphorus +58.7%
Contains less Sodium -85.4%
Equal in Magnesium - 81

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Chard
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +195.6%
Contains more Vitamin B3 +326.5%
Contains more Vitamin B5 +96.5%
Contains more Vitamin B6 +30.3%
Contains more Folate +714.3%
Contains more Vitamin A +44%
Equal in Vitamin C - 30
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 106% 255% 0% 0% 21% 62% 32% 21% 30% 0% 0% 86%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +195.6%
Contains more Vitamin B3 +326.5%
Contains more Vitamin B5 +96.5%
Contains more Vitamin B6 +30.3%
Contains more Folate +714.3%
Contains more Vitamin A +44%
Equal in Vitamin C - 30

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
51
Peppermint
222
Chard
Mineral Summary Score
68
Peppermint
36
Chard

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Peppermint
11%
Chard
Carbohydrates
15%
Peppermint
4%
Chard
Fats
4%
Peppermint
1%
Chard

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peppermint Chard
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Peppermint
Peppermint contains less Sodium (difference - 182mg)
Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is richer in vitamins?
Peppermint
Peppermint is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.216g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard
Chard is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Peppermint Chard Opinion
Calories 70 19 Peppermint
Protein 3.75 1.8 Peppermint
Fats 0.94 0.2 Peppermint
Vitamin C 31.8 30 Peppermint
Carbs 14.89 3.74 Peppermint
Cholesterol 0 0
Vitamin D 0 0
Iron 5.08 1.8 Peppermint
Calcium 243 51 Peppermint
Potassium 569 379 Peppermint
Magnesium 80 81 Chard
Sugar 1.1 Peppermint
Fiber 8 1.6 Peppermint
Copper 0.329 0.179 Peppermint
Zinc 1.11 0.36 Peppermint
Starch
Phosphorus 73 46 Peppermint
Sodium 31 213 Peppermint
Vitamin A 4248 6116 Chard
Vitamin E 1.89 Chard
Vitamin D 0 0
Vitamin B1 0.082 0.04 Peppermint
Vitamin B2 0.266 0.09 Peppermint
Vitamin B3 1.706 0.4 Peppermint
Vitamin B5 0.338 0.172 Peppermint
Vitamin B6 0.129 0.099 Peppermint
Vitamin B12 0 0
Vitamin K 830 Chard
Folate 114 14 Peppermint
Trans Fat 0 0
Saturated Fat 0.246 0.03 Chard
Monounsaturated Fat 0.033 0.04 Chard
Polyunsaturated fat 0.508 0.07 Peppermint
Tryptophan 0.058 0.017 Peppermint
Threonine 0.154 0.083 Peppermint
Isoleucine 0.154 0.147 Peppermint
Leucine 0.281 0.13 Peppermint
Lysine 0.161 0.099 Peppermint
Methionine 0.053 0.019 Peppermint
Phenylalanine 0.191 0.11 Peppermint
Valine 0.187 0.11 Peppermint
Histidine 0.075 0.036 Peppermint
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/nutrients
  2. Chard - 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.