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  6. Poppy seed vs. Chard raw

Poppy seed vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between poppy seed and chard raw

  • Poppy seed has more manganese, copper, calcium, phosphorus, iron, fiber, zinc, and vitamin B1; however, chard raw is richer in vitamin K and vitamin A.
  • Chard raw covers your daily vitamin K needs 692% more than poppy seed.
  • Chard raw has 28 times less calcium than poppy seed. Poppy seed has 1438mg of calcium, while chard raw has 51mg.
  • Chard raw has a higher glycemic index. The glycemic index of chard raw is 32, while the glycemic index of poppy seed is 5.

Specific food types used in this comparison are Spices, poppy seed and Chard, swiss, raw.

Infographic

Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
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 more MagnesiumMagnesium +328.4%
Contains more CalciumCalcium +2719.6%
Contains more PotassiumPotassium +89.7%
Contains more IronIron +442.2%
Contains more CopperCopper +808.9%
Contains more ZincZinc +2094.4%
Contains more PhosphorusPhosphorus +1791.3%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +1732.5%
Contains more SeleniumSelenium +1400%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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 B1Vitamin B1 +2035%
Contains more Vitamin B3Vitamin B3 +124%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more Vitamin B6Vitamin B6 +149.5%
Contains more FolateFolate +485.7%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +104.5%
~equal in Vitamin E ~1.89mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poppy seed Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Manganese 6.707mg 0.366mg 276%
Polyunsaturated fat 28.569g 0.07g 190%
Copper 1.627mg 0.179mg 161%
Calcium 1438mg 51mg 139%
Phosphorus 870mg 46mg 118%
Iron 9.76mg 1.8mg 100%
Fiber 19.5g 1.6g 72%
Zinc 7.9mg 0.36mg 69%
Vitamin B1 0.854mg 0.04mg 68%
Fats 41.56g 0.2g 64%
Magnesium 347mg 81mg 63%
Vitamin A 0µg 306µg 34%
Vitamin C 1mg 30mg 32%
Protein 17.99g 1.8g 32%
Calories 525kcal 19kcal 25%
Selenium 13.5µg 0.9µg 23%
Saturated fat 4.517g 0.03g 20%
Folate 82µg 14µg 17%
Monounsaturated fat 5.982g 0.04g 15%
Vitamin B6 0.247mg 0.099mg 11%
Potassium 719mg 379mg 10%
Sodium 26mg 213mg 8%
Carbs 28.13g 3.74g 8%
Vitamin B3 0.896mg 0.4mg 3%
Vitamin B5 0.324mg 0.172mg 3%
Choline 8.8mg 18mg 2%
Vitamin B2 0.1mg 0.09mg 1%
Vitamin E 1.77mg 1.89mg 1%
Net carbs 8.63g 2.14g N/A
Sugar 2.99g 1.1g N/A
Tryptophan 0.184mg 0.017mg 0%
Threonine 0.686mg 0.083mg 0%
Isoleucine 0.819mg 0.147mg 0%
Leucine 1.321mg 0.13mg 0%
Lysine 0.952mg 0.099mg 0%
Methionine 0.502mg 0.019mg 0%
Phenylalanine 0.758mg 0.11mg 0%
Valine 1.095mg 0.11mg 0%
Histidine 0.471mg 0.036mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 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 ProteinProtein +899.4%
Contains more FatsFats +20680%
Contains more CarbsCarbs +652.1%
Contains more OtherOther +298.1%
Contains more WaterWater +1457.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 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 Mono. FatMonounsaturated fat +14855%
Contains more Poly. FatPolyunsaturated fat +40712.9%
Contains less Sat. FatSaturated fat -99.3%

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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.