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  6. Chard raw vs. Arborio rice

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

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Significant differences between chard raw and arborio rice

  • Chard raw has more vitamin A, vitamin C, magnesium, copper, and potassium; however, arborio rice is richer in selenium, folate, vitamin B1, and vitamin B3.
  • Chard raw covers your daily vitamin A needs 122% more than arborio rice.
  • Arborio rice contains less sodium.
  • 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 Chard, swiss, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Chard raw vs Arborio rice 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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%
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%
Contains more ZincZinc +11.1%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +733.3%
~equal in Manganese ~0.357mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +462.5%
Contains more Vitamin B6Vitamin B6 +67.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more WaterWater +35.2%
Contains more OtherOther +742.1%
Contains more ProteinProtein +31.1%
Contains more CarbsCarbs +668.2%
~equal in Fats ~0.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -41.2%
Contains more Poly. FatPolyunsaturated fat +40%
Contains more Mono. FatMonounsaturated fat +45%

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