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  6. Chili pepper vs. Chard raw

Chili pepper vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between chili pepper and chard raw?

  • Chili pepper is richer in vitamin C and vitamin B6, while chard raw is higher in vitamin K, vitamin A, magnesium, iron, vitamin E, manganese, and copper.
  • Chard raw's daily need coverage for vitamin K is 680% higher.
  • Chard raw has 5 times less vitamin B6 than chili pepper. Chili pepper has 0.506mg of vitamin B6, while chard raw has 0.099mg.
  • Chili pepper is lower in sodium.
  • Chili pepper has a higher glycemic index (45) than chard raw (32).

We used Peppers, hot chili, red, raw and Chard, swiss, raw types in this comparison.

Infographic

Chili pepper 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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
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 -95.8%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +264.3%
Contains more PotassiumPotassium +17.7%
Contains more IronIron +74.8%
Contains more CopperCopper +38.8%
Contains more ZincZinc +38.5%
Contains more ManganeseManganese +95.7%
Contains more SeleniumSelenium +80%
~equal in Phosphorus ~46mg

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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
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 CVitamin C +379%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B3Vitamin B3 +211%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +411.1%
Contains more FolateFolate +64.3%
Contains more Vitamin AVitamin A +537.5%
Contains more Vitamin EVitamin E +173.9%
Contains more Vitamin KVitamin K +5828.6%
Contains more CholineCholine +65.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chili pepper Chard raw DV% diff.
Vitamin K 14µg 830µg 680%
Vitamin C 143.7mg 30mg 126%
Vitamin B6 0.506mg 0.099mg 31%
Vitamin A 48µg 306µg 29%
Magnesium 23mg 81mg 14%
Iron 1.03mg 1.8mg 10%
Sodium 9mg 213mg 9%
Vitamin E 0.69mg 1.89mg 8%
Manganese 0.187mg 0.366mg 8%
Copper 0.129mg 0.179mg 6%
Vitamin B3 1.244mg 0.4mg 5%
Calcium 14mg 51mg 4%
Vitamin B1 0.072mg 0.04mg 3%
Folate 23µg 14µg 2%
Potassium 322mg 379mg 2%
Carbs 8.81g 3.74g 2%
Vitamin B5 0.201mg 0.172mg 1%
Choline 10.9mg 18mg 1%
Polyunsaturated fat 0.239g 0.07g 1%
Calories 40kcal 19kcal 1%
Selenium 0.5µg 0.9µg 1%
Zinc 0.26mg 0.36mg 1%
Protein 1.87g 1.8g 0%
Fats 0.44g 0.2g 0%
Net carbs 7.31g 2.14g N/A
Sugar 5.3g 1.1g N/A
Fiber 1.5g 1.6g 0%
Phosphorus 43mg 46mg 0%
Vitamin B2 0.086mg 0.09mg 0%
Saturated fat 0.042g 0.03g 0%
Monounsaturated fat 0.024g 0.04g 0%
Tryptophan 0.026mg 0.017mg 0%
Threonine 0.074mg 0.083mg 0%
Isoleucine 0.065mg 0.147mg 0%
Leucine 0.105mg 0.13mg 0%
Lysine 0.089mg 0.099mg 0%
Methionine 0.024mg 0.019mg 0%
Phenylalanine 0.062mg 0.11mg 0%
Valine 0.084mg 0.11mg 0%
Histidine 0.041mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 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 +120%
Contains more CarbsCarbs +135.6%
Contains more OtherOther +86%
~equal in Protein ~1.8g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 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 Poly. FatPolyunsaturated fat +241.4%
Contains less Sat. FatSaturated fat -28.6%
Contains more Mono. FatMonounsaturated fat +66.7%

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 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.