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  6. Wheat Bread vs. Chard raw

Wheat Bread vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between wheat Bread and chard raw

  • Wheat Bread has more selenium, manganese, vitamin B3, vitamin B1, iron, vitamin B2, and phosphorus; however, chard raw has more vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 687% more.
  • Wheat Bread has 37 times more selenium than chard raw. Wheat Bread has 33.4µg of selenium, while chard raw has 0.9µg.
  • Wheat Bread has a higher glycemic index than chard raw.

The food varieties used in the comparison are Bread, wheat, toasted and Chard, swiss, raw.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 more CalciumCalcium +223.5%
Contains more IronIron +127.2%
Contains more ZincZinc +308.3%
Contains more PhosphorusPhosphorus +308.7%
Contains more ManganeseManganese +276.2%
Contains more SeleniumSelenium +3611.1%
Contains more MagnesiumMagnesium +37.3%
Contains more PotassiumPotassium +70%
Contains less SodiumSodium -64.6%
~equal in Copper ~0.179mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 +997.5%
Contains more Vitamin B2Vitamin B2 +324.4%
Contains more Vitamin B3Vitamin B3 +1462.5%
Contains more Vitamin B5Vitamin B5 +165.1%
Contains more Vitamin B6Vitamin B6 +54.5%
Contains more FolateFolate +514.3%
Contains more CholineCholine +22.8%
Contains more Vitamin CVitamin C +14900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +687.5%
Contains more Vitamin KVitamin K +14461.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Chard raw DV% diff.
Vitamin K 5.7µg 830µg 687%
Selenium 33.4µg 0.9µg 59%
Manganese 1.377mg 0.366mg 44%
Vitamin B3 6.25mg 0.4mg 37%
Vitamin A 0µg 306µg 34%
Vitamin B1 0.439mg 0.04mg 33%
Vitamin C 0.2mg 30mg 33%
Iron 4.09mg 1.8mg 29%
Vitamin B2 0.382mg 0.09mg 22%
Protein 12.96g 1.8g 22%
Phosphorus 188mg 46mg 20%
Folate 86µg 14µg 18%
Carbs 55.77g 3.74g 17%
Sodium 601mg 213mg 17%
Calories 313kcal 19kcal 15%
Fiber 4.7g 1.6g 12%
Vitamin E 0.24mg 1.89mg 11%
Polyunsaturated fat 1.72g 0.07g 11%
Calcium 165mg 51mg 11%
Zinc 1.47mg 0.36mg 10%
Fats 4.27g 0.2g 6%
Vitamin B5 0.456mg 0.172mg 6%
Potassium 223mg 379mg 5%
Magnesium 59mg 81mg 5%
Saturated fat 0.989g 0.03g 4%
Vitamin B6 0.153mg 0.099mg 4%
Copper 0.198mg 0.179mg 2%
Monounsaturated fat 1.019g 0.04g 2%
Choline 22.1mg 18mg 1%
Net carbs 51.07g 2.14g N/A
Sugar 6.42g 1.1g N/A
Tryptophan 0.092mg 0.017mg 0%
Threonine 0.299mg 0.083mg 0%
Isoleucine 0.258mg 0.147mg 0%
Leucine 0.461mg 0.13mg 0%
Lysine 0.215mg 0.099mg 0%
Methionine 0.105mg 0.019mg 0%
Phenylalanine 0.315mg 0.11mg 0%
Valine 0.31mg 0.11mg 0%
Histidine 0.15mg 0.036mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +620%
Contains more FatsFats +2035%
Contains more CarbsCarbs +1391.2%
Contains more OtherOther +73.1%
Contains more WaterWater +282.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +2447.5%
Contains more Poly. FatPolyunsaturated fat +2357.1%
Contains less Sat. FatSaturated fat -97%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.