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  6. Vegetable vs. Chard raw

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

Vegetable vs Chard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 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%
~equal in Phosphorus ~46mg
~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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Chard raw 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 +300%
~equal in Saturated fat ~0.03g
~equal in Polyunsaturated fat ~0.07g

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.