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Cereal vs. Chard raw — In-Depth Nutrition Comparison

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A recap on differences between cereal and chard raw

  • Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, and manganese, yet chard raw is higher in vitamin K and vitamin A.
  • Chard raw covers your daily vitamin K needs 692% more than cereal.
  • Cereal contains 157 times more vitamin B1 than chard raw. While cereal contains 6.288mg of vitamin B1, chard raw contains only 0.04mg.
  • The amount of sodium in chard raw is lower.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Chard, swiss, raw.

Infographic

Cereal 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.
Cereal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +1792.2%
Contains more ZincZinc +2011.1%
Contains more PhosphorusPhosphorus +67.4%
Contains more ManganeseManganese +115.8%
Contains more SeleniumSelenium +600%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +261%
Contains more CopperCopper +30.7%
Contains less SodiumSodium -73.2%

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.
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 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 CVitamin C +28.3%
Contains more Vitamin AVitamin A +166%
Contains more Vitamin B1Vitamin B1 +15620%
Contains more Vitamin B2Vitamin B2 +4200%
Contains more Vitamin B3Vitamin B3 +7305%
Contains more Vitamin B5Vitamin B5 +31.4%
Contains more Vitamin B6Vitamin B6 +5946.5%
Contains more Vitamin EVitamin E +2262.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +236.7%
Contains more FatsFats +440%
Contains more CarbsCarbs +2222.2%
Contains more OtherOther +39.4%
Contains more WaterWater +2351.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +410%
Contains more Poly. FatPolyunsaturated fat +405.7%
Contains less Sat. FatSaturated fat -88.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Vitamin B1 6.288mg 0.04mg 521%
Vitamin B6 5.986mg 0.099mg 453%
Iron 34.06mg 1.8mg 403%
Vitamin B2 3.87mg 0.09mg 291%
Vitamin B3 29.62mg 0.4mg 183%
Zinc 7.6mg 0.36mg 66%
Vitamin A 814µg 306µg 56%
Carbs 86.85g 3.74g 28%
Sodium 795mg 213mg 25%
Manganese 0.79mg 0.366mg 18%
Calories 378kcal 19kcal 18%
Magnesium 19mg 81mg 15%
Vitamin E 0.08mg 1.89mg 12%
Selenium 6.3µg 0.9µg 10%
Vitamin C 38.5mg 30mg 9%
Protein 6.06g 1.8g 9%
Potassium 105mg 379mg 8%
Copper 0.137mg 0.179mg 5%
Folate 14µg 4%
Calcium 10mg 51mg 4%
Phosphorus 77mg 46mg 4%
Choline 18mg 3%
Polyunsaturated fat 0.354g 0.07g 2%
Vitamin B5 0.226mg 0.172mg 1%
Fats 1.08g 0.2g 1%
Fiber 1.4g 1.6g 1%
Saturated fat 0.26g 0.03g 1%
Net carbs 85.45g 2.14g N/A
Sugar 10.35g 1.1g N/A
Monounsaturated fat 0.204g 0.04g 0%
Tryptophan 0.066mg 0.017mg 0%
Threonine 0.241mg 0.083mg 0%
Isoleucine 0.26mg 0.147mg 0%
Leucine 0.767mg 0.13mg 0%
Lysine 0.113mg 0.099mg 0%
Methionine 0.13mg 0.019mg 0%
Phenylalanine 0.365mg 0.11mg 0%
Valine 0.344mg 0.11mg 0%
Histidine 0.162mg 0.036mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
371%
Cereal
185%
Chard raw
Minerals Daily Need Coverage Score
183%
Cereal
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 9.25g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 582mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.23g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 37)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
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. 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.