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  6. Strawberry vs. Chard raw

Strawberry vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between strawberries and chard raw

  • Strawberries have more vitamin C; however, chard raw is higher in vitamin K, vitamin A, iron, magnesium, copper, vitamin E, potassium, and vitamin B2.
  • Chard raw covers your daily need for vitamin K, 690% more than strawberries.
  • Strawberries have 2 times more vitamin C than chard raw. While strawberries have 58.8mg of vitamin C, chard raw has only 30mg.
  • Strawberries have less sodium.

These are the specific foods used in this comparison Strawberries, raw and Chard, swiss, raw.

Infographic

Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
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 less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +523.1%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +147.7%
Contains more IronIron +339%
Contains more CopperCopper +272.9%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +91.7%
Contains more SeleniumSelenium +125%
~equal in Manganese ~0.366mg

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
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 CVitamin C +96%
Contains more FolateFolate +71.4%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +551.7%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B6Vitamin B6 +110.6%
Contains more Vitamin KVitamin K +37627.3%
Contains more CholineCholine +215.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Strawberry Chard raw DV% diff.
Vitamin K 2.2µg 830µg 690%
Vitamin A 1µg 306µg 34%
Vitamin C 58.8mg 30mg 32%
Iron 0.41mg 1.8mg 17%
Magnesium 13mg 81mg 16%
Copper 0.048mg 0.179mg 15%
Vitamin E 0.29mg 1.89mg 11%
Sodium 1mg 213mg 9%
Potassium 153mg 379mg 7%
Vitamin B2 0.022mg 0.09mg 5%
Calcium 16mg 51mg 4%
Vitamin B6 0.047mg 0.099mg 4%
Phosphorus 24mg 46mg 3%
Folate 24µg 14µg 3%
Fructose 2.44g 3%
Protein 0.67g 1.8g 2%
Fiber 2g 1.6g 2%
Zinc 0.14mg 0.36mg 2%
Choline 5.7mg 18mg 2%
Polyunsaturated fat 0.155g 0.07g 1%
Vitamin B5 0.125mg 0.172mg 1%
Calories 32kcal 19kcal 1%
Selenium 0.4µg 0.9µg 1%
Carbs 7.68g 3.74g 1%
Vitamin B1 0.024mg 0.04mg 1%
Manganese 0.386mg 0.366mg 1%
Fats 0.3g 0.2g 0%
Net carbs 5.68g 2.14g N/A
Sugar 4.89g 1.1g N/A
Starch 0.04g 0%
Vitamin B3 0.386mg 0.4mg 0%
Saturated fat 0.015g 0.03g 0%
Monounsaturated fat 0.043g 0.04g 0%
Tryptophan 0.008mg 0.017mg 0%
Threonine 0.02mg 0.083mg 0%
Isoleucine 0.016mg 0.147mg 0%
Leucine 0.034mg 0.13mg 0%
Lysine 0.026mg 0.099mg 0%
Methionine 0.002mg 0.019mg 0%
Phenylalanine 0.019mg 0.11mg 0%
Valine 0.019mg 0.11mg 0%
Histidine 0.012mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 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 FatsFats +50%
Contains more CarbsCarbs +105.3%
Contains more ProteinProtein +168.7%
Contains more OtherOther +300%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 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 less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +121.4%
~equal in Monounsaturated fat ~0.04g

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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.