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  6. Poblano vs. Chard raw

Poblano vs. Chard raw — In-Depth Nutrition Comparison

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A recap on differences between Poblano and Chard raw

  • Poblano is higher than Chard raw in Vitamin B6, Vitamin B2, Iron, Fiber, Vitamin A RAE, Potassium, Manganese, Vitamin B3, Copper, and Vitamin B5.
  • Poblano covers your daily Vitamin B6 needs 264% more than Chard raw.
  • Poblano contains 25 times more Vitamin B2 than Chard raw. While Poblano contains 2.255mg of Vitamin B2, Chard raw contains only 0.09mg.

Food varieties used in this article are Peppers, ancho, dried and Chard, swiss, raw.

Infographic

Poblano 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.
Poblano
Poblano
10
:
0
Chard raw
Chard raw
Contains more Calcium +19.6%
Contains more Iron +507.2%
Contains more Magnesium +39.5%
Contains more Phosphorus +337%
Contains more Potassium +536.1%
Contains less Sodium -79.8%
Contains more Zinc +294.4%
Contains more Copper +183.8%
Contains more Manganese +249.5%
Contains more Selenium +222.2%
Poblano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +19.6%
Contains more Iron +507.2%
Contains more Magnesium +39.5%
Contains more Phosphorus +337%
Contains more Potassium +536.1%
Contains less Sodium -79.8%
Contains more Zinc +294.4%
Contains more Copper +183.8%
Contains more Manganese +249.5%
Contains more Selenium +222.2%

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.
Poblano
Poblano
7
:
3
Chard raw
Chard raw
Contains more Vitamin A +234.2%
Contains more Vitamin B1 +347.5%
Contains more Vitamin B2 +2405.6%
Contains more Vitamin B3 +1500.8%
Contains more Vitamin B5 +1058.7%
Contains more Vitamin B6 +3470.7%
Contains more Folate +392.9%
Contains more Vitamin C +1400%
Poblano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin A +234.2%
Contains more Vitamin B1 +347.5%
Contains more Vitamin B2 +2405.6%
Contains more Vitamin B3 +1500.8%
Contains more Vitamin B5 +1058.7%
Contains more Vitamin B6 +3470.7%
Contains more Folate +392.9%
Contains more Vitamin C +1400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poblano
Poblano
4
:
1
Chard raw
Chard raw
Contains more Protein +558.9%
Contains more Fats +4000%
Contains more Carbs +1274.9%
Contains more Other +268.1%
Contains more Water +309.5%
Poblano
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Chard raw
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 Protein +558.9%
Contains more Fats +4000%
Contains more Carbs +1274.9%
Contains more Other +268.1%
Contains more Water +309.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poblano
Poblano
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +1130%
Contains more Polyunsaturated fat +6344.3%
Contains less Saturated Fat -96.3%
Poblano
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +1130%
Contains more Polyunsaturated fat +6344.3%
Contains less Saturated Fat -96.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poblano Chard raw Opinion
Net carbs 29.82g 2.14g Poblano
Protein 11.86g 1.8g Poblano
Fats 8.2g 0.2g Poblano
Carbs 51.42g 3.74g Poblano
Calories 281kcal 19kcal Poblano
Sugar 1.1g Poblano
Fiber 21.6g 1.6g Poblano
Calcium 61mg 51mg Poblano
Iron 10.93mg 1.8mg Poblano
Magnesium 113mg 81mg Poblano
Phosphorus 201mg 46mg Poblano
Potassium 2411mg 379mg Poblano
Sodium 43mg 213mg Poblano
Zinc 1.42mg 0.36mg Poblano
Copper 0.508mg 0.179mg Poblano
Manganese 1.279mg 0.366mg Poblano
Selenium 2.9µg 0.9µg Poblano
Vitamin A 20438IU 6116IU Poblano
Vitamin A RAE 1022µg 306µg Poblano
Vitamin E 1.89mg Chard raw
Vitamin C 2mg 30mg Chard raw
Vitamin B1 0.179mg 0.04mg Poblano
Vitamin B2 2.255mg 0.09mg Poblano
Vitamin B3 6.403mg 0.4mg Poblano
Vitamin B5 1.993mg 0.172mg Poblano
Vitamin B6 3.535mg 0.099mg Poblano
Folate 69µg 14µg Poblano
Vitamin K 830µg Chard raw
Tryptophan 0.155mg 0.017mg Poblano
Threonine 0.425mg 0.083mg Poblano
Isoleucine 0.373mg 0.147mg Poblano
Leucine 0.605mg 0.13mg Poblano
Lysine 0.515mg 0.099mg Poblano
Methionine 0.142mg 0.019mg Poblano
Phenylalanine 0.361mg 0.11mg Poblano
Valine 0.489mg 0.11mg Poblano
Histidine 0.232mg 0.036mg Poblano
Saturated Fat 0.82g 0.03g Chard raw
Monounsaturated Fat 0.492g 0.04g Poblano
Polyunsaturated fat 4.511g 0.07g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poblano Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
242%
Poblano
222%
Chard raw
Minerals Daily Need Coverage Score
120%
Poblano
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Poblano
Poblano contains less Sodium (difference - 170mg)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.79g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $6.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.