Walnut vs. Chard raw — In-Depth Nutrition Comparison
Compare
Important differences between walnut and chard raw
- Walnut has more copper, manganese, phosphorus, vitamin B6, vitamin B1, and zinc; however, chard raw has more vitamin K, vitamin A, and vitamin C.
- Chard raw's daily need coverage for vitamin K is 689% more.
- Walnut has 204 times more saturated fat than chard raw. Walnut has 6.126g of saturated fat, while chard raw has 0.03g.
- Chard raw has a higher glycemic index than walnut.
The food varieties used in the comparison are Nuts, walnuts, english and Chard, swiss, 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.
| Contains more MagnesiumMagnesium | +95.1% |
| Contains more CalciumCalcium | +92.2% |
| Contains more PotassiumPotassium | +16.4% |
| Contains more IronIron | +61.7% |
| Contains more CopperCopper | +786% |
| Contains more ZincZinc | +758.3% |
| Contains more PhosphorusPhosphorus | +652.2% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +832.8% |
| Contains more SeleniumSelenium | +444.4% |
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 | +752.5% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +181.3% |
| Contains more Vitamin B5Vitamin B5 | +231.4% |
| Contains more Vitamin B6Vitamin B6 | +442.4% |
| Contains more FolateFolate | +600% |
| Contains more CholineCholine | +117.8% |
| Contains more Vitamin CVitamin C | +2207.7% |
| Contains more Vitamin AVitamin A | +30500% |
| Contains more Vitamin EVitamin E | +170% |
| Contains more Vitamin KVitamin K | +30640.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.7µg | 830µg | 689% |
| Polyunsaturated fat | 47.174g | 0.07g | 314% |
| Copper | 1.586mg | 0.179mg | 156% |
| Manganese | 3.414mg | 0.366mg | 133% |
| Fats | 65.21g | 0.2g | 100% |
| Phosphorus | 346mg | 46mg | 43% |
| Vitamin B6 | 0.537mg | 0.099mg | 34% |
| Vitamin A | 1µg | 306µg | 34% |
| Calories | 654kcal | 19kcal | 32% |
| Vitamin C | 1.3mg | 30mg | 32% |
| Saturated fat | 6.126g | 0.03g | 28% |
| Protein | 15.23g | 1.8g | 27% |
| Vitamin B1 | 0.341mg | 0.04mg | 25% |
| Zinc | 3.09mg | 0.36mg | 25% |
| Monounsaturated fat | 8.933g | 0.04g | 22% |
| Folate | 98µg | 14µg | 21% |
| Fiber | 6.7g | 1.6g | 20% |
| Magnesium | 158mg | 81mg | 18% |
| Iron | 2.91mg | 1.8mg | 14% |
| Sodium | 2mg | 213mg | 9% |
| Vitamin E | 0.7mg | 1.89mg | 8% |
| Vitamin B5 | 0.57mg | 0.172mg | 8% |
| Selenium | 4.9µg | 0.9µg | 7% |
| Vitamin B2 | 0.15mg | 0.09mg | 5% |
| Vitamin B3 | 1.125mg | 0.4mg | 5% |
| Calcium | 98mg | 51mg | 5% |
| Choline | 39.2mg | 18mg | 4% |
| Carbs | 13.71g | 3.74g | 3% |
| Potassium | 441mg | 379mg | 2% |
| Net carbs | 7.01g | 2.14g | N/A |
| Sugar | 2.61g | 1.1g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.17mg | 0.017mg | 0% |
| Threonine | 0.596mg | 0.083mg | 0% |
| Isoleucine | 0.625mg | 0.147mg | 0% |
| Leucine | 1.17mg | 0.13mg | 0% |
| Lysine | 0.424mg | 0.099mg | 0% |
| Methionine | 0.236mg | 0.019mg | 0% |
| Phenylalanine | 0.711mg | 0.11mg | 0% |
| Valine | 0.753mg | 0.11mg | 0% |
| Histidine | 0.391mg | 0.036mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +746.1% |
| Contains more FatsFats | +32505% |
| Contains more CarbsCarbs | +266.6% |
| Contains more OtherOther | +11.3% |
| Contains more WaterWater | +2176.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +22232.5% |
| Contains more Poly. FatPolyunsaturated fat | +67291.4% |
| Contains less Sat. FatSaturated fat | -99.5% |