Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Star anise
  5. Compare
  6. Star anise vs. Chard raw

Star anise vs. Chard raw — In-Depth Nutrition Comparison

Compare

How are star anise and chard raw different?

  • Star anise is higher in iron, manganese, copper, calcium, phosphorus, fiber, zinc, vitamin B6, and potassium; however, chard raw is richer in vitamin A.
  • Daily need coverage for iron for star anise is 440% higher.
  • Star anise contains 15 times more zinc than chard raw. While star anise contains 5.3mg of zinc, chard raw contains only 0.36mg.
  • Chard raw has a lower glycemic index (32) than star anise (89).

Spices, anise seed and Chard, swiss, raw are the varieties used in this article.

Infographic

Star anise 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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
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 +109.9%
Contains more CalciumCalcium +1166.7%
Contains more PotassiumPotassium +280.2%
Contains more IronIron +1953.3%
Contains more CopperCopper +408.4%
Contains more ZincZinc +1372.2%
Contains more PhosphorusPhosphorus +856.5%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +528.4%
Contains more SeleniumSelenium +455.6%

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
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 +750%
Contains more Vitamin B2Vitamin B2 +222.2%
Contains more Vitamin B3Vitamin B3 +665%
Contains more Vitamin B5Vitamin B5 +363.4%
Contains more Vitamin B6Vitamin B6 +556.6%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +1812.5%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Star anise Chard raw DV% diff.
Vitamin K 830µg 692%
Iron 36.96mg 1.8mg 440%
Manganese 2.3mg 0.366mg 84%
Copper 0.91mg 0.179mg 81%
Calcium 646mg 51mg 60%
Phosphorus 440mg 46mg 56%
Fiber 14.6g 1.6g 52%
Zinc 5.3mg 0.36mg 45%
Vitamin B6 0.65mg 0.099mg 42%
Vitamin A 16µg 306µg 32%
Protein 17.6g 1.8g 32%
Potassium 1441mg 379mg 31%
Vitamin B1 0.34mg 0.04mg 25%
Monounsaturated fat 9.78g 0.04g 24%
Fats 15.9g 0.2g 24%
Magnesium 170mg 81mg 21%
Polyunsaturated fat 3.15g 0.07g 21%
Vitamin B3 3.06mg 0.4mg 17%
Calories 337kcal 19kcal 16%
Carbs 50.02g 3.74g 15%
Vitamin B2 0.29mg 0.09mg 15%
Vitamin E 1.89mg 13%
Vitamin B5 0.797mg 0.172mg 13%
Vitamin C 21mg 30mg 10%
Sodium 16mg 213mg 9%
Selenium 5µg 0.9µg 7%
Choline 18mg 3%
Saturated fat 0.586g 0.03g 3%
Folate 10µg 14µg 1%
Net carbs 35.42g 2.14g N/A
Sugar 1.1g N/A
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
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 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 +877.8%
Contains more FatsFats +7850%
Contains more CarbsCarbs +1237.4%
Contains more OtherOther +333.8%
Contains more WaterWater +871.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 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 +24350%
Contains more Poly. FatPolyunsaturated fat +4400%
Contains less Sat. FatSaturated fat -94.9%

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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.