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  6. Garlic powder vs. Chard raw

Garlic powder vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between garlic powder and chard raw?

  • Garlic powder is higher in vitamin B6, phosphorus, iron, selenium, copper, vitamin B1, and fiber, yet chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 691% more.
  • Garlic powder has 27 times more selenium than chard raw. While garlic powder has 23.9µg of selenium, chard raw has only 0.9µg.
  • The glycemic index of garlic powder is lower.

We used Spices, garlic powder and Chard, swiss, raw types in this article.

Infographic

Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
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 CalciumCalcium +54.9%
Contains more PotassiumPotassium +214.8%
Contains more IronIron +213.9%
Contains more CopperCopper +197.8%
Contains more ZincZinc +730.6%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -71.8%
Contains more ManganeseManganese +167.5%
Contains more SeleniumSelenium +2555.6%
~equal in Magnesium ~81mg

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
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 +987.5%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more Vitamin B3Vitamin B3 +99%
Contains more Vitamin B5Vitamin B5 +332%
Contains more Vitamin B6Vitamin B6 +1570.7%
Contains more FolateFolate +235.7%
Contains more CholineCholine +275%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +182.1%
Contains more Vitamin KVitamin K +207400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Chard raw DV% diff.
Vitamin K 0.4µg 830µg 691%
Vitamin B6 1.654mg 0.099mg 120%
Phosphorus 414mg 46mg 53%
Iron 5.65mg 1.8mg 48%
Selenium 23.9µg 0.9µg 42%
Copper 0.533mg 0.179mg 39%
Vitamin A 0µg 306µg 34%
Vitamin B1 0.435mg 0.04mg 33%
Vitamin C 1.2mg 30mg 32%
Protein 16.55g 1.8g 30%
Fiber 9g 1.6g 30%
Manganese 0.979mg 0.366mg 27%
Potassium 1193mg 379mg 24%
Zinc 2.99mg 0.36mg 24%
Carbs 72.73g 3.74g 23%
Calories 331kcal 19kcal 16%
Vitamin B5 0.743mg 0.172mg 11%
Choline 67.5mg 18mg 9%
Folate 47µg 14µg 8%
Vitamin E 0.67mg 1.89mg 8%
Sodium 60mg 213mg 7%
Vitamin B2 0.141mg 0.09mg 4%
Calcium 79mg 51mg 3%
Vitamin B3 0.796mg 0.4mg 2%
Magnesium 77mg 81mg 1%
Fats 0.73g 0.2g 1%
Saturated fat 0.249g 0.03g 1%
Polyunsaturated fat 0.178g 0.07g 1%
Net carbs 63.73g 2.14g N/A
Sugar 2.43g 1.1g N/A
Monounsaturated fat 0.115g 0.04g 0%
Tryptophan 0.121mg 0.017mg 0%
Threonine 0.374mg 0.083mg 0%
Isoleucine 0.414mg 0.147mg 0%
Leucine 0.728mg 0.13mg 0%
Lysine 0.768mg 0.099mg 0%
Methionine 0.111mg 0.019mg 0%
Phenylalanine 0.525mg 0.11mg 0%
Valine 0.667mg 0.11mg 0%
Histidine 0.263mg 0.036mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 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 +819.4%
Contains more FatsFats +265%
Contains more CarbsCarbs +1844.7%
Contains more OtherOther +121.3%
Contains more WaterWater +1336.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 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 +187.5%
Contains more Poly. FatPolyunsaturated fat +154.3%
Contains less Sat. FatSaturated fat -88%

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.