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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 RAE, Vitamin C, Magnesium, Copper, and Potassium.
  • Chard raw covers your daily Vitamin A RAE needs 34% 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.

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.
Arborio rice
Arborio rice
3
:
7
Chard raw
Chard raw
Contains less Sodium -100%
Contains more Zinc +11.1%
Contains more Selenium +733.3%
Contains more Calcium +5000%
Contains more Iron +23.3%
Contains more Magnesium +912.5%
Contains more Phosphorus +39.4%
Contains more Potassium +1357.7%
Contains more Copper +148.6%
Equal in Zinc - 0.36
Equal in Manganese - 0.366
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains less Sodium -100%
Contains more Zinc +11.1%
Contains more Selenium +733.3%
Contains more Calcium +5000%
Contains more Iron +23.3%
Contains more Magnesium +912.5%
Contains more Phosphorus +39.4%
Contains more Potassium +1357.7%
Contains more Copper +148.6%
Equal in Zinc - 0.36
Equal in Manganese - 0.366

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.
Arborio rice
Arborio rice
4
:
6
Chard raw
Chard raw
Contains more Vitamin B1 +310%
Contains more Vitamin B3 +273.3%
Contains more Vitamin B5 +130.8%
Contains more Folate +321.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +462.5%
Contains more Vitamin B6 +67.8%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B1 +310%
Contains more Vitamin B3 +273.3%
Contains more Vitamin B5 +130.8%
Contains more Folate +321.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +462.5%
Contains more Vitamin B6 +67.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arborio rice
Arborio rice
2
:
3
Chard raw
Chard raw
Contains more Protein +31.1%
Contains more Carbs +668.2%
Contains more Water +35.2%
Contains more Other +742.1%
Equal in Fats - 0.2
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Chard raw
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 Protein +31.1%
Contains more Carbs +668.2%
Contains more Water +35.2%
Contains more Other +742.1%
Equal in Fats - 0.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arborio rice
Arborio rice
1
:
2
Chard raw
Chard raw
Contains more Monounsaturated Fat +45%
Contains less Saturated Fat -41.2%
Contains more Polyunsaturated fat +40%
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +45%
Contains less Saturated Fat -41.2%
Contains more Polyunsaturated fat +40%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio rice Chard raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Chard raw Opinion
Net carbs 28.73g 2.14g Arborio rice
Protein 2.36g 1.8g Arborio rice
Fats 0.19g 0.2g Chard raw
Carbs 28.73g 3.74g Arborio rice
Calories 130kcal 19kcal Arborio rice
Sugar 1.1g Arborio rice
Fiber 1.6g Chard raw
Calcium 1mg 51mg Chard raw
Iron 1.46mg 1.8mg Chard raw
Magnesium 8mg 81mg Chard raw
Phosphorus 33mg 46mg Chard raw
Potassium 26mg 379mg Chard raw
Sodium 0mg 213mg Arborio rice
Zinc 0.4mg 0.36mg Arborio rice
Copper 0.072mg 0.179mg Chard raw
Manganese 0.357mg 0.366mg Chard raw
Selenium 7.5µg 0.9µg Arborio rice
Vitamin A 0IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 1.89mg Chard raw
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.164mg 0.04mg Arborio rice
Vitamin B2 0.016mg 0.09mg Chard raw
Vitamin B3 1.493mg 0.4mg Arborio rice
Vitamin B5 0.397mg 0.172mg Arborio rice
Vitamin B6 0.059mg 0.099mg Chard raw
Folate 59µg 14µg Arborio rice
Vitamin K 830µg Chard raw
Tryptophan 0.027mg 0.017mg Arborio rice
Threonine 0.084mg 0.083mg Arborio rice
Isoleucine 0.102mg 0.147mg Chard raw
Leucine 0.195mg 0.13mg Arborio rice
Lysine 0.085mg 0.099mg Chard raw
Methionine 0.056mg 0.019mg Arborio rice
Phenylalanine 0.126mg 0.11mg Arborio rice
Valine 0.144mg 0.11mg Arborio rice
Histidine 0.056mg 0.036mg Arborio rice
Saturated Fat 0.051g 0.03g Chard raw
Monounsaturated Fat 0.058g 0.04g Arborio rice
Polyunsaturated fat 0.05g 0.07g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Arborio rice
222%
Chard raw
Minerals Daily Need Coverage Score
20%
Arborio rice
34%
Chard raw

Comparison summary

Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 37)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 213mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.