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  6. Arborio rice vs. Chard raw

Arborio rice vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between arborio rice and chard raw

  • Arborio rice has more selenium, folate, vitamin B1, and vitamin B3; however, chard raw is richer in vitamin A, vitamin C, magnesium, copper, and potassium.
  • Chard raw covers your daily vitamin A needs 122% more than arborio rice.
  • Chard raw has 8 times less selenium than arborio rice. Arborio rice has 7.5µg of selenium, while chard raw has 0.9µg.
  • Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Chard, swiss, raw.

Infographic

Arborio rice 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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 -100%
Contains more SeleniumSelenium +733.3%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +5000%
Contains more PotassiumPotassium +1357.7%
Contains more IronIron +23.3%
Contains more CopperCopper +148.6%
Contains more PhosphorusPhosphorus +39.4%
~equal in Zinc ~0.36mg
~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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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 +310%
Contains more Vitamin B3Vitamin B3 +273.3%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more FolateFolate +321.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +462.5%
Contains more Vitamin B6Vitamin B6 +67.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Magnesium 8mg 81mg 17%
Vitamin E 1.89mg 13%
Selenium 7.5µg 0.9µg 12%
Copper 0.072mg 0.179mg 12%
Folate 59µg 14µg 11%
Vitamin B1 0.164mg 0.04mg 10%
Potassium 26mg 379mg 10%
Sodium 0mg 213mg 9%
Carbs 28.73g 3.74g 8%
Vitamin B3 1.493mg 0.4mg 7%
Vitamin B2 0.016mg 0.09mg 6%
Calories 130kcal 19kcal 6%
Fiber 1.6g 6%
Vitamin B5 0.397mg 0.172mg 5%
Calcium 1mg 51mg 5%
Iron 1.46mg 1.8mg 4%
Choline 18mg 3%
Vitamin B6 0.059mg 0.099mg 3%
Phosphorus 33mg 46mg 2%
Protein 2.36g 1.8g 1%
Fats 0.19g 0.2g 0%
Net carbs 28.73g 2.14g N/A
Sugar 1.1g N/A
Zinc 0.4mg 0.36mg 0%
Manganese 0.357mg 0.366mg 0%
Saturated fat 0.051g 0.03g 0%
Monounsaturated fat 0.058g 0.04g 0%
Polyunsaturated fat 0.05g 0.07g 0%
Tryptophan 0.027mg 0.017mg 0%
Threonine 0.084mg 0.083mg 0%
Isoleucine 0.102mg 0.147mg 0%
Leucine 0.195mg 0.13mg 0%
Lysine 0.085mg 0.099mg 0%
Methionine 0.056mg 0.019mg 0%
Phenylalanine 0.126mg 0.11mg 0%
Valine 0.144mg 0.11mg 0%
Histidine 0.056mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 +31.1%
Contains more CarbsCarbs +668.2%
Contains more WaterWater +35.2%
Contains more OtherOther +742.1%
~equal in Fats ~0.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 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 more Mono. FatMonounsaturated fat +45%
Contains less Sat. FatSaturated fat -41.2%
Contains more Poly. FatPolyunsaturated fat +40%

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.