Vegetable vs. Chard raw — In-Depth Nutrition Comparison
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Differences between vegetable and chard raw
- Vegetable has more fiber, while chard raw has more vitamin K, vitamin A, vitamin C, magnesium, iron, copper, vitamin E, and potassium.
- Chard raw's daily need coverage for vitamin K is 672% higher.
- Chard raw contains 3 times less fiber than vegetable. Vegetable contains 4.4g of fiber, while chard raw contains 1.6g.
- The amount of sodium in vegetable is lower.
- Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of vegetable is 66.
The food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Chard, swiss, raw.
Infographic
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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 ZincZinc | +36.1% |
| Contains less SodiumSodium | -83.6% |
| Contains more MagnesiumMagnesium | +268.2% |
| Contains more CalciumCalcium | +104% |
| Contains more PotassiumPotassium | +124.3% |
| Contains more IronIron | +119.5% |
| Contains more CopperCopper | +115.7% |
| Contains more SeleniumSelenium | +200% |
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 | +77.5% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +112.8% |
| Contains more FolateFolate | +35.7% |
| Contains more CholineCholine | +33.9% |
| Contains more Vitamin CVitamin C | +837.5% |
| Contains more Vitamin AVitamin A | +43% |
| Contains more Vitamin EVitamin E | +397.4% |
| Contains more Vitamin B5Vitamin B5 | +13.9% |
| Contains more Vitamin B6Vitamin B6 | +33.8% |
| Contains more Vitamin KVitamin K | +3431.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58.9% |
| Contains more CarbsCarbs | +250% |
| Contains more FatsFats | +33.3% |
| Contains more WaterWater | +11.3% |
| Contains more OtherOther | +138.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +300% |
~equal in
Saturated fat
~0.03g
~equal in
Polyunsaturated fat
~0.07g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 23.5µg | 830µg | 672% |
| Vitamin C | 3.2mg | 30mg | 30% |
| Magnesium | 22mg | 81mg | 14% |
| Iron | 0.82mg | 1.8mg | 12% |
| Copper | 0.083mg | 0.179mg | 11% |
| Fiber | 4.4g | 1.6g | 11% |
| Vitamin A | 214µg | 306µg | 10% |
| Vitamin E | 0.38mg | 1.89mg | 10% |
| Sodium | 35mg | 213mg | 8% |
| Potassium | 169mg | 379mg | 6% |
| Vitamin B3 | 0.851mg | 0.4mg | 3% |
| Calcium | 25mg | 51mg | 3% |
| Carbs | 13.09g | 3.74g | 3% |
| Vitamin B1 | 0.071mg | 0.04mg | 3% |
| Vitamin B2 | 0.12mg | 0.09mg | 2% |
| Protein | 2.86g | 1.8g | 2% |
| Vitamin B6 | 0.074mg | 0.099mg | 2% |
| Calories | 65kcal | 19kcal | 2% |
| Manganese | 0.379mg | 0.366mg | 1% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Phosphorus | 51mg | 46mg | 1% |
| Zinc | 0.49mg | 0.36mg | 1% |
| Folate | 19µg | 14µg | 1% |
| Choline | 24.1mg | 18mg | 1% |
| Fats | 0.15g | 0.2g | 0% |
| Net carbs | 8.69g | 2.14g | N/A |
| Sugar | 3.12g | 1.1g | N/A |
| Vitamin B5 | 0.151mg | 0.172mg | 0% |
| Saturated fat | 0.031g | 0.03g | 0% |
| Monounsaturated fat | 0.01g | 0.04g | 0% |
| Polyunsaturated fat | 0.072g | 0.07g | 0% |
| Tryptophan | 0.029mg | 0.017mg | 0% |
| Threonine | 0.115mg | 0.083mg | 0% |
| Isoleucine | 0.139mg | 0.147mg | 0% |
| Leucine | 0.19mg | 0.13mg | 0% |
| Lysine | 0.17mg | 0.099mg | 0% |
| Methionine | 0.034mg | 0.019mg | 0% |
| Phenylalanine | 0.12mg | 0.11mg | 0% |
| Valine | 0.149mg | 0.11mg | 0% |
| Histidine | 0.073mg | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
185%
Minerals Daily Need Coverage Score
19%
34%
Comparison summary
Which food contains less Sodium?
Vegetable contains less Sodium (difference - 178mg)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 34)
Which food is cheaper?
Chard raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.