Buckwheat vs. Chard raw — In-Depth Nutrition Comparison
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What are the differences between buckwheat and chard raw?
- Chard raw is richer than buckwheat in vitamin K, vitamin A, vitamin C, iron, vitamin E, potassium, and magnesium.
- Chard raw's daily need coverage for vitamin K is 690% more.
- Buckwheat has 2 times more fiber than chard raw. While buckwheat has 2.7g of fiber, chard raw has only 1.6g.
- The amount of sodium in buckwheat is lower.
- The glycemic index of chard raw is lower.
We used Buckwheat groats, roasted, cooked and Chard, swiss, raw types in this article.
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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.
| Contains more ZincZinc | +69.4% |
| Contains more PhosphorusPhosphorus | +52.2% |
| Contains less SodiumSodium | -98.1% |
| Contains more SeleniumSelenium | +144.4% |
| Contains more MagnesiumMagnesium | +58.8% |
| Contains more CalciumCalcium | +628.6% |
| Contains more PotassiumPotassium | +330.7% |
| Contains more IronIron | +125% |
| Contains more CopperCopper | +22.6% |
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.
| Contains more Vitamin B3Vitamin B3 | +135% |
| Contains more Vitamin B5Vitamin B5 | +108.7% |
| Contains more CholineCholine | +11.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2000% |
| Contains more Vitamin B2Vitamin B2 | +130.8% |
| Contains more Vitamin B6Vitamin B6 | +28.6% |
| Contains more Vitamin KVitamin K | +43584.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.9µg | 830µg | 690% |
| Vitamin A | 0µg | 306µg | 34% |
| Vitamin C | 0mg | 30mg | 33% |
| Iron | 0.8mg | 1.8mg | 13% |
| Vitamin E | 0.09mg | 1.89mg | 12% |
| Sodium | 4mg | 213mg | 9% |
| Potassium | 88mg | 379mg | 9% |
| Magnesium | 51mg | 81mg | 7% |
| Carbs | 19.94g | 3.74g | 5% |
| Vitamin B5 | 0.359mg | 0.172mg | 4% |
| Vitamin B2 | 0.039mg | 0.09mg | 4% |
| Calories | 92kcal | 19kcal | 4% |
| Copper | 0.146mg | 0.179mg | 4% |
| Fiber | 2.7g | 1.6g | 4% |
| Calcium | 7mg | 51mg | 4% |
| Phosphorus | 70mg | 46mg | 3% |
| Protein | 3.38g | 1.8g | 3% |
| Vitamin B3 | 0.94mg | 0.4mg | 3% |
| Manganese | 0.403mg | 0.366mg | 2% |
| Selenium | 2.2µg | 0.9µg | 2% |
| Vitamin B6 | 0.077mg | 0.099mg | 2% |
| Zinc | 0.61mg | 0.36mg | 2% |
| Polyunsaturated fat | 0.188g | 0.07g | 1% |
| Fats | 0.62g | 0.2g | 1% |
| Net carbs | 17.24g | 2.14g | N/A |
| Sugar | 0.9g | 1.1g | N/A |
| Vitamin B1 | 0.04mg | 0.04mg | 0% |
| Folate | 14µg | 14µg | 0% |
| Choline | 20.1mg | 18mg | 0% |
| Saturated fat | 0.134g | 0.03g | 0% |
| Monounsaturated fat | 0.188g | 0.04g | 0% |
| Tryptophan | 0.049mg | 0.017mg | 0% |
| Threonine | 0.129mg | 0.083mg | 0% |
| Isoleucine | 0.127mg | 0.147mg | 0% |
| Leucine | 0.212mg | 0.13mg | 0% |
| Lysine | 0.172mg | 0.099mg | 0% |
| Methionine | 0.044mg | 0.019mg | 0% |
| Phenylalanine | 0.133mg | 0.11mg | 0% |
| Valine | 0.173mg | 0.11mg | 0% |
| Histidine | 0.079mg | 0.036mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +87.8% |
| Contains more FatsFats | +210% |
| Contains more CarbsCarbs | +433.2% |
| Contains more WaterWater | +22.5% |
| Contains more OtherOther | +272.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +370% |
| Contains more Poly. FatPolyunsaturated fat | +168.6% |
| Contains less Sat. FatSaturated fat | -77.6% |