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  6. Chard raw vs. Buckwheat

Chard raw vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between Chard raw and Buckwheat?

  • Chard raw is richer than Buckwheat in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Vitamin E , Potassium, and Magnesium.
  • Chard raw's daily need coverage for Vitamin K is 690% more.
  • The amount of Sodium in Buckwheat is lower.

We used Chard, swiss, raw and Buckwheat groats, roasted, cooked types in this article.

Infographic

Chard raw vs Buckwheat 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.
Chard raw
Chard raw
5
:
5
Buckwheat
Buckwheat
Contains more Calcium +628.6%
Contains more Iron +125%
Contains more Magnesium +58.8%
Contains more Potassium +330.7%
Contains more Copper +22.6%
Contains more Phosphorus +52.2%
Contains less Sodium -98.1%
Contains more Zinc +69.4%
Contains more Manganese +10.1%
Contains more Selenium +144.4%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +628.6%
Contains more Iron +125%
Contains more Magnesium +58.8%
Contains more Potassium +330.7%
Contains more Copper +22.6%
Contains more Phosphorus +52.2%
Contains less Sodium -98.1%
Contains more Zinc +69.4%
Contains more Manganese +10.1%
Contains more Selenium +144.4%

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.
Chard raw
Chard raw
6
:
2
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +2000%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B6 +28.6%
Contains more Vitamin K +43584.2%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +108.7%
Equal in Vitamin B1 - 0.04
Equal in Folate - 14
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +2000%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B6 +28.6%
Contains more Vitamin K +43584.2%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +108.7%
Equal in Vitamin B1 - 0.04
Equal in Folate - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Buckwheat
Buckwheat
Contains more Water +22.5%
Contains more Other +272.1%
Contains more Protein +87.8%
Contains more Fats +210%
Contains more Carbs +433.2%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Water +22.5%
Contains more Other +272.1%
Contains more Protein +87.8%
Contains more Fats +210%
Contains more Carbs +433.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Buckwheat
Buckwheat
Contains less Saturated Fat -77.6%
Contains more Monounsaturated Fat +370%
Contains more Polyunsaturated fat +168.6%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -77.6%
Contains more Monounsaturated Fat +370%
Contains more Polyunsaturated fat +168.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard raw Buckwheat Opinion
Net carbs 2.14g 17.24g Buckwheat
Protein 1.8g 3.38g Buckwheat
Fats 0.2g 0.62g Buckwheat
Carbs 3.74g 19.94g Buckwheat
Calories 19kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 1.1g 0.9g Buckwheat
Fiber 1.6g 2.7g Buckwheat
Calcium 51mg 7mg Chard raw
Iron 1.8mg 0.8mg Chard raw
Magnesium 81mg 51mg Chard raw
Phosphorus 46mg 70mg Buckwheat
Potassium 379mg 88mg Chard raw
Sodium 213mg 4mg Buckwheat
Zinc 0.36mg 0.61mg Buckwheat
Copper 0.179mg 0.146mg Chard raw
Manganese 0.366mg 0.403mg Buckwheat
Selenium 0.9µg 2.2µg Buckwheat
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 0.09mg Chard raw
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.09mg 0.039mg Chard raw
Vitamin B3 0.4mg 0.94mg Buckwheat
Vitamin B5 0.172mg 0.359mg Buckwheat
Vitamin B6 0.099mg 0.077mg Chard raw
Folate 14µg 14µg
Vitamin K 830µg 1.9µg Chard raw
Tryptophan 0.017mg 0.049mg Buckwheat
Threonine 0.083mg 0.129mg Buckwheat
Isoleucine 0.147mg 0.127mg Chard raw
Leucine 0.13mg 0.212mg Buckwheat
Lysine 0.099mg 0.172mg Buckwheat
Methionine 0.019mg 0.044mg Buckwheat
Phenylalanine 0.11mg 0.133mg Buckwheat
Valine 0.11mg 0.173mg Buckwheat
Histidine 0.036mg 0.079mg Buckwheat
Saturated Fat 0.03g 0.134g Chard raw
Monounsaturated Fat 0.04g 0.188g Buckwheat
Polyunsaturated fat 0.07g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
222%
Chard raw
8%
Buckwheat
Minerals Daily Need Coverage Score
34%
Chard raw
24%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 19)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2)
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 209mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.