Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Wheat Bread

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

Compare

Important differences between chard raw and wheat Bread

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

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

Infographic

Chard raw vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +37.3%
Contains more PotassiumPotassium +70%
Contains less SodiumSodium -64.6%
Contains more CalciumCalcium +223.5%
Contains more IronIron +127.2%
Contains more CopperCopper +10.6%
Contains more ZincZinc +308.3%
Contains more PhosphorusPhosphorus +308.7%
Contains more ManganeseManganese +276.2%
Contains more SeleniumSelenium +3611.1%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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
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
Contains more WaterWater +282.4%
Contains more ProteinProtein +620%
Contains more FatsFats +2035%
Contains more CarbsCarbs +1391.2%
Contains more OtherOther +73.1%

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

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