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  6. Chard raw vs. Carrot

Chard raw vs. Carrot — In-Depth Nutrition Comparison

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Differences between chard raw and carrots

  • Chard raw has more vitamin K, vitamin C, iron, magnesium, copper, manganese, and vitamin E, while carrots have more vitamin A.
  • Chard raw's daily need coverage for vitamin K is 681% higher.
  • Carrots contain 7 times less magnesium than chard raw. Chard raw contains 81mg of magnesium, while carrots contain 12mg.
  • The amount of sodium in carrots is lower.

The food types used in this comparison are Chard, swiss, raw and Carrots, raw.

Infographic

Chard raw vs Carrot 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Carrot
Carrot
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +18.4%
Contains more IronIron +500%
Contains more CopperCopper +297.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +31.4%
Contains more ManganeseManganese +155.9%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -67.6%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Carrot
Carrot
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 278% 13% 17% 13% 18% 16% 32% 0% 33% 14%
Contains more Vitamin CVitamin C +408.5%
Contains more Vitamin EVitamin E +186.4%
Contains more Vitamin B2Vitamin B2 +55.2%
Contains more Vitamin KVitamin K +6187.9%
Contains more Vitamin AVitamin A +172.9%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more FolateFolate +35.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Carrot DV% diff.
Vitamin K 830µg 13.2µg 681%
Vitamin A 306µg 835µg 59%
Vitamin C 30mg 5.9mg 27%
Iron 1.8mg 0.3mg 19%
Magnesium 81mg 12mg 16%
Copper 0.179mg 0.045mg 15%
Manganese 0.366mg 0.143mg 10%
Vitamin E 1.89mg 0.66mg 8%
Sodium 213mg 69mg 6%
Fiber 1.6g 2.8g 5%
Vitamin B3 0.4mg 0.983mg 4%
Vitamin B6 0.099mg 0.138mg 3%
Protein 1.8g 0.93g 2%
Carbs 3.74g 9.58g 2%
Calcium 51mg 33mg 2%
Potassium 379mg 320mg 2%
Phosphorus 46mg 35mg 2%
Vitamin B1 0.04mg 0.066mg 2%
Vitamin B2 0.09mg 0.058mg 2%
Vitamin B5 0.172mg 0.273mg 2%
Choline 18mg 8.8mg 2%
Calories 19kcal 41kcal 1%
Zinc 0.36mg 0.24mg 1%
Starch 1.43g 1%
Selenium 0.9µg 0.1µg 1%
Folate 14µg 19µg 1%
Fructose 0.55g 1%
Protein per 100 calories 9.5g 2.3g N/A
Calories per 10 g protein 106kcal 441kcal N/A
Weight per 100 calories 526g 244g N/A
Fats 0.2g 0.24g 0%
Net carbs 2.14g 6.78g N/A
Sugar 1.1g 4.74g N/A
Saturated fat 0.03g 0.037g 0%
Monounsaturated fat 0.04g 0.014g 0%
Polyunsaturated fat 0.07g 0.117g 0%
Tryptophan 0.017mg 0.012mg 0%
Threonine 0.083mg 0.191mg 0%
Isoleucine 0.147mg 0.077mg 0%
Leucine 0.13mg 0.102mg 0%
Lysine 0.099mg 0.101mg 0%
Methionine 0.019mg 0.02mg 0%
Phenylalanine 0.11mg 0.061mg 0%
Valine 0.11mg 0.069mg 0%
Histidine 0.036mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Carrot
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +93.5%
Contains more OtherOther +66.7%
Contains more FatsFats +20%
Contains more CarbsCarbs +156.1%
~equal in Water ~88.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains less Sat. FatSaturated fat -18.9%
Contains more Mono. FatMonounsaturated fat +185.7%
Contains more Poly. FatPolyunsaturated fat +67.1%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.