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

Watermelon vs. Chard raw — In-Depth Nutrition Comparison

Compare

Summary of differences between watermelon and chard raw

  • Watermelon has less vitamin K, vitamin A, vitamin C, iron, magnesium, copper, manganese, vitamin E, and potassium than chard raw.
  • Chard raw covers your daily need for vitamin K, 692% more than watermelon.
  • Watermelon has less sodium.
  • The glycemic index of watermelon is higher.

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

Infographic

Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 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 +710%
Contains more CalciumCalcium +628.6%
Contains more PotassiumPotassium +238.4%
Contains more IronIron +650%
Contains more CopperCopper +326.2%
Contains more ZincZinc +260%
Contains more PhosphorusPhosphorus +318.2%
Contains more ManganeseManganese +863.2%
Contains more SeleniumSelenium +125%

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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 B5Vitamin B5 +28.5%
Contains more Vitamin CVitamin C +270.4%
Contains more Vitamin AVitamin A +992.9%
Contains more Vitamin EVitamin E +3680%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B3Vitamin B3 +124.7%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +366.7%
Contains more CholineCholine +339%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Vitamin A 28µg 306µg 31%
Vitamin C 8.1mg 30mg 24%
Iron 0.24mg 1.8mg 20%
Magnesium 10mg 81mg 17%
Copper 0.042mg 0.179mg 15%
Manganese 0.038mg 0.366mg 14%
Vitamin E 0.05mg 1.89mg 12%
Sodium 1mg 213mg 9%
Potassium 112mg 379mg 8%
Phosphorus 11mg 46mg 5%
Vitamin B2 0.021mg 0.09mg 5%
Fiber 0.4g 1.6g 5%
Fructose 3.36g 4%
Vitamin B6 0.045mg 0.099mg 4%
Calcium 7mg 51mg 4%
Folate 3µg 14µg 3%
Choline 4.1mg 18mg 3%
Zinc 0.1mg 0.36mg 2%
Protein 0.61g 1.8g 2%
Vitamin B5 0.221mg 0.172mg 1%
Calories 30kcal 19kcal 1%
Vitamin B3 0.178mg 0.4mg 1%
Selenium 0.4µg 0.9µg 1%
Vitamin B1 0.033mg 0.04mg 1%
Carbs 7.55g 3.74g 1%
Fats 0.15g 0.2g 0%
Net carbs 7.15g 2.14g N/A
Sugar 6.2g 1.1g N/A
Saturated fat 0.016g 0.03g 0%
Monounsaturated fat 0.037g 0.04g 0%
Polyunsaturated fat 0.05g 0.07g 0%
Tryptophan 0.007mg 0.017mg 0%
Threonine 0.027mg 0.083mg 0%
Isoleucine 0.019mg 0.147mg 0%
Leucine 0.018mg 0.13mg 0%
Lysine 0.062mg 0.099mg 0%
Methionine 0.006mg 0.019mg 0%
Phenylalanine 0.015mg 0.11mg 0%
Valine 0.016mg 0.11mg 0%
Histidine 0.006mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 CarbsCarbs +101.9%
Contains more ProteinProtein +195.1%
Contains more FatsFats +33.3%
Contains more OtherOther +566.7%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 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 -46.7%
Contains more Poly. FatPolyunsaturated fat +40%
~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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.