Salsa vs. Chard raw — In-Depth Nutrition Comparison
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A recap on the differences between salsa and chard raw
- Salsa is higher in iron, yet chard raw is higher in vitamin A, vitamin C, magnesium, and copper.
- Chard raw covers your daily vitamin A needs 111% more than salsa.
- Salsa contains 3 times more vitamin B3 than chard raw. While salsa contains 1.08mg of vitamin B3, chard raw contains only 0.4mg.
- The amount of sodium in chard raw is lower.
Food varieties used in this article are USDA Commodity, salsa and Chard, swiss, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +24.4% |
| Contains more MagnesiumMagnesium | +406.3% |
| Contains more CalciumCalcium | +325% |
| Contains more PotassiumPotassium | +40.4% |
| Contains more CopperCopper | +86.5% |
| Contains more ZincZinc | +111.8% |
| Contains more PhosphorusPhosphorus | +53.3% |
| Contains less SodiumSodium | -50.5% |
| Contains more SeleniumSelenium | +125% |
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.
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B3Vitamin B3 | +170% |
| Contains more Vitamin B6Vitamin B6 | +50.5% |
| Contains more FolateFolate | +35.7% |
| Contains more Vitamin CVitamin C | +650% |
| Contains more Vitamin AVitamin A | +992.9% |
| Contains more Vitamin B2Vitamin B2 | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin A | 28µg | 306µg | 31% |
| Vitamin C | 4mg | 30mg | 29% |
| Manganese | 0.366mg | 16% | |
| Magnesium | 16mg | 81mg | 15% |
| Vitamin E | 1.89mg | 13% | |
| Copper | 0.096mg | 0.179mg | 9% |
| Sodium | 430mg | 213mg | 9% |
| Iron | 2.24mg | 1.8mg | 6% |
| Vitamin B2 | 0.03mg | 0.09mg | 5% |
| Vitamin B3 | 1.08mg | 0.4mg | 4% |
| Vitamin B6 | 0.149mg | 0.099mg | 4% |
| Calcium | 12mg | 51mg | 4% |
| Vitamin B5 | 0.172mg | 3% | |
| Potassium | 270mg | 379mg | 3% |
| Choline | 18mg | 3% | |
| Zinc | 0.17mg | 0.36mg | 2% |
| Phosphorus | 30mg | 46mg | 2% |
| Folate | 19µg | 14µg | 1% |
| Calories | 36kcal | 19kcal | 1% |
| Vitamin B1 | 0.05mg | 0.04mg | 1% |
| Protein | 1.5g | 1.8g | 1% |
| Selenium | 0.4µg | 0.9µg | 1% |
| Fiber | 1.4g | 1.6g | 1% |
| Carbs | 7g | 3.74g | 1% |
| Fats | 0.2g | 0.2g | 0% |
| Net carbs | 5.6g | 2.14g | N/A |
| Sugar | 1.1g | N/A | |
| Saturated fat | 0.029g | 0.03g | 0% |
| Monounsaturated fat | 0.016g | 0.04g | 0% |
| Polyunsaturated fat | 0.107g | 0.07g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.019mg | 0% | |
| Phenylalanine | 0.11mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +87.2% |
| Contains more ProteinProtein | +20% |
~equal in
Fats
~0.2g
~equal in
Water
~92.66g
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +52.9% |
| Contains more Mono. FatMonounsaturated fat | +150% |
~equal in
Saturated fat
~0.03g