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  6. Chard raw vs. Couscous

Chard raw vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between chard raw and couscous?

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, iron, magnesium, copper, manganese, vitamin E, and potassium, while couscous is higher in selenium.
  • Chard raw's daily need coverage for vitamin K is 692% higher.
  • Couscous has a higher glycemic index (65) than chard raw (32).

We used Chard, swiss, raw and Couscous, cooked types in this comparison.

Infographic

Chard raw vs Couscous 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% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +537.5%
Contains more PotassiumPotassium +553.4%
Contains more IronIron +373.7%
Contains more CopperCopper +336.6%
Contains more ZincZinc +38.5%
Contains more PhosphorusPhosphorus +109.1%
Contains more ManganeseManganese +335.7%
Contains less SodiumSodium -97.7%
Contains more SeleniumSelenium +2955.6%

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.
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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1353.8%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B6Vitamin B6 +94.1%
Contains more Vitamin KVitamin K +829900%
Contains more CholineCholine +445.5%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B5Vitamin B5 +115.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Chard raw Couscous DV% diff.
Vitamin K 830µg 0.1µg 692%
Selenium 0.9µg 27.5µg 48%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Iron 1.8mg 0.38mg 18%
Magnesium 81mg 8mg 17%
Copper 0.179mg 0.041mg 15%
Manganese 0.366mg 0.084mg 12%
Vitamin E 1.89mg 0.13mg 12%
Sodium 213mg 5mg 9%
Potassium 379mg 58mg 9%
Carbs 3.74g 23.22g 6%
Calories 19kcal 112kcal 5%
Vitamin B2 0.09mg 0.027mg 5%
Vitamin B6 0.099mg 0.051mg 4%
Vitamin B3 0.4mg 0.983mg 4%
Vitamin B5 0.172mg 0.371mg 4%
Calcium 51mg 8mg 4%
Protein 1.8g 3.79g 4%
Phosphorus 46mg 22mg 3%
Choline 18mg 3.3mg 3%
Vitamin B1 0.04mg 0.063mg 2%
Zinc 0.36mg 0.26mg 1%
Fiber 1.6g 1.4g 1%
Fats 0.2g 0.16g 0%
Net carbs 2.14g 21.82g N/A
Sugar 1.1g 0.1g N/A
Folate 14µg 15µg 0%
Saturated fat 0.03g 0.029g 0%
Monounsaturated fat 0.04g 0.022g 0%
Polyunsaturated fat 0.07g 0.064g 0%
Tryptophan 0.017mg 0.049mg 0%
Threonine 0.083mg 0.1mg 0%
Isoleucine 0.147mg 0.147mg 0%
Leucine 0.13mg 0.259mg 0%
Lysine 0.099mg 0.073mg 0%
Methionine 0.019mg 0.059mg 0%
Phenylalanine 0.11mg 0.184mg 0%
Valine 0.11mg 0.162mg 0%
Histidine 0.036mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +25%
Contains more WaterWater +27.7%
Contains more OtherOther +515.4%
Contains more ProteinProtein +110.6%
Contains more CarbsCarbs +520.9%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +81.8%
~equal in Saturated fat ~0.029g
~equal in Polyunsaturated fat ~0.064g

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.