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  6. Chili pepper vs. Chard

Chili pepper vs. Chard — In-Depth Nutrition Comparison

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What are the differences between Chili pepper and Chard?

  • Chili pepper is higher in Vitamin C, and Vitamin B6, however, Chard is richer in Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin E , Potassium, and Manganese.
  • Chard's daily need coverage for Vitamin K is 261% more.
  • Chard contains 8 times less Vitamin C than Chili pepper. Chili pepper contains 143.7mg of Vitamin C, while Chard contains 18mg.
  • Chili pepper has less Sodium.

We used Peppers, hot chili, red, raw and Chard, swiss, cooked, boiled, drained, without salt types in this article.

Infographic

Chili pepper vs Chard 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.
Chili pepper
Chili pepper
2
:
8
Chard
Chard
Contains more Phosphorus +30.3%
Contains less Sodium -95%
Contains more Calcium +314.3%
Contains more Iron +119.4%
Contains more Magnesium +273.9%
Contains more Potassium +70.5%
Contains more Zinc +26.9%
Contains more Copper +26.4%
Contains more Manganese +78.6%
Contains more Selenium +80%
Chili pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 39% 17% 19% 29% 2% 8% 43% 25% 3%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +30.3%
Contains less Sodium -95%
Contains more Calcium +314.3%
Contains more Iron +119.4%
Contains more Magnesium +273.9%
Contains more Potassium +70.5%
Contains more Zinc +26.9%
Contains more Copper +26.4%
Contains more Manganese +78.6%
Contains more Selenium +80%

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.
Chili pepper
Chili pepper
6
:
3
Chard
Chard
Contains more Vitamin C +698.3%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B3 +245.6%
Contains more Vitamin B5 +23.3%
Contains more Vitamin B6 +495.3%
Contains more Folate +155.6%
Contains more Vitamin A +543.3%
Contains more Vitamin E +173.9%
Contains more Vitamin K +2237.9%
Equal in Vitamin B2 - 0.086
Chili pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 14% 0% 479% 18% 20% 24% 13% 117% 18% 0% 35%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin C +698.3%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B3 +245.6%
Contains more Vitamin B5 +23.3%
Contains more Vitamin B6 +495.3%
Contains more Folate +155.6%
Contains more Vitamin A +543.3%
Contains more Vitamin E +173.9%
Contains more Vitamin K +2237.9%
Equal in Vitamin B2 - 0.086

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chili pepper
Chili pepper
2
:
3
Chard
Chard
Contains more Fats +450%
Contains more Carbs +113.3%
Contains more Other +46.5%
Equal in Protein - 1.88
Equal in Water - 92.65
Chili pepper
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +450%
Contains more Carbs +113.3%
Contains more Other +46.5%
Equal in Protein - 1.88
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chili pepper
Chili pepper
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +753.6%
Contains less Saturated Fat -71.4%
Chili pepper
14% 8% 78%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.024 g
Polyunsaturated fat: 0.239 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +753.6%
Contains less Saturated Fat -71.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chili pepper Chard Opinion
Net carbs 7.31g 2.03g Chili pepper
Protein 1.87g 1.88g Chard
Fats 0.44g 0.08g Chili pepper
Carbs 8.81g 4.13g Chili pepper
Calories 40kcal 20kcal Chili pepper
Sugar 5.3g 1.1g Chard
Fiber 1.5g 2.1g Chard
Calcium 14mg 58mg Chard
Iron 1.03mg 2.26mg Chard
Magnesium 23mg 86mg Chard
Phosphorus 43mg 33mg Chili pepper
Potassium 322mg 549mg Chard
Sodium 9mg 179mg Chili pepper
Zinc 0.26mg 0.33mg Chard
Copper 0.129mg 0.163mg Chard
Manganese 0.187mg 0.334mg Chard
Selenium 0.5µg 0.9µg Chard
Vitamin A 952IU 6124IU Chard
Vitamin A RAE 48µg 306µg Chard
Vitamin E 0.69mg 1.89mg Chard
Vitamin C 143.7mg 18mg Chili pepper
Vitamin B1 0.072mg 0.034mg Chili pepper
Vitamin B2 0.086mg 0.086mg
Vitamin B3 1.244mg 0.36mg Chili pepper
Vitamin B5 0.201mg 0.163mg Chili pepper
Vitamin B6 0.506mg 0.085mg Chili pepper
Folate 23µg 9µg Chili pepper
Vitamin K 14µg 327.3µg Chard
Tryptophan 0.026mg 0.018mg Chili pepper
Threonine 0.074mg 0.086mg Chard
Isoleucine 0.065mg 0.154mg Chard
Leucine 0.105mg 0.135mg Chard
Lysine 0.089mg 0.103mg Chard
Methionine 0.024mg 0.02mg Chili pepper
Phenylalanine 0.062mg 0.114mg Chard
Valine 0.084mg 0.114mg Chard
Histidine 0.041mg 0.038mg Chili pepper
Saturated Fat 0.042g 0.012g Chard
Monounsaturated Fat 0.024g 0.016g Chili pepper
Polyunsaturated fat 0.239g 0.028g Chili pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chili pepper Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
66%
Chili pepper
113%
Chard
Minerals Daily Need Coverage Score
18%
Chili pepper
36%
Chard

Comparison summary

Which food contains less Sodium?
Chili pepper
Chili pepper contains less Sodium (difference - 170mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 4.2g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 13)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.