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Chard raw vs. Groat — In-Depth Nutrition Comparison

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A recap on differences between chard raw and groat

  • Chard raw is higher in vitamin A and vitamin C, yet groat is higher in copper, phosphorus, vitamin B3, manganese, magnesium, fiber, vitamin B2, and vitamin B5.
  • Chard raw covers your daily vitamin A needs 122% more than groat.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Chard, swiss, raw and Buckwheat.

Infographic

Chard raw vs Groat 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%
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +183.3%
Contains more MagnesiumMagnesium +185.2%
Contains more PotassiumPotassium +21.4%
Contains more IronIron +22.2%
Contains more CopperCopper +514.5%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +654.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +255.2%
Contains more SeleniumSelenium +822.2%

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.
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%
Groat
6
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% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +152.5%
Contains more Vitamin B2Vitamin B2 +372.2%
Contains more Vitamin B3Vitamin B3 +1655%
Contains more Vitamin B5Vitamin B5 +616.9%
Contains more Vitamin B6Vitamin B6 +112.1%
Contains more FolateFolate +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +850.4%
Contains more ProteinProtein +636.1%
Contains more FatsFats +1600%
Contains more CarbsCarbs +1811.8%
Contains more OtherOther +31.3%

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
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +2500%
Contains more Poly. FatPolyunsaturated fat +1384.3%

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 Groat
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Groat DV% diff.
Vitamin K 830µg 692%
Copper 0.179mg 1.1mg 102%
Phosphorus 46mg 347mg 43%
Manganese 0.366mg 1.3mg 41%
Vitamin B3 0.4mg 7.02mg 41%
Magnesium 81mg 231mg 36%
Vitamin A 306µg 0µg 34%
Fiber 1.6g 10g 34%
Vitamin C 30mg 0mg 33%
Vitamin B2 0.09mg 0.425mg 26%
Carbs 3.74g 71.5g 23%
Protein 1.8g 13.25g 23%
Vitamin B5 0.172mg 1.233mg 21%
Zinc 0.36mg 2.4mg 19%
Calories 19kcal 343kcal 16%
Vitamin E 1.89mg 13%
Selenium 0.9µg 8.3µg 13%
Sodium 213mg 1mg 9%
Vitamin B6 0.099mg 0.21mg 9%
Polyunsaturated fat 0.07g 1.039g 6%
Vitamin B1 0.04mg 0.101mg 5%
Fats 0.2g 3.4g 5%
Iron 1.8mg 2.2mg 5%
Folate 14µg 30µg 4%
Calcium 51mg 18mg 3%
Choline 18mg 3%
Saturated fat 0.03g 0.741g 3%
Monounsaturated fat 0.04g 1.04g 3%
Potassium 379mg 460mg 2%
Net carbs 2.14g 61.5g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.192mg 0%
Threonine 0.083mg 0.506mg 0%
Isoleucine 0.147mg 0.498mg 0%
Leucine 0.13mg 0.832mg 0%
Lysine 0.099mg 0.672mg 0%
Methionine 0.019mg 0.172mg 0%
Phenylalanine 0.11mg 0.52mg 0%
Valine 0.11mg 0.678mg 0%
Histidine 0.036mg 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Groat
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
185%
Chard raw
31%
Groat
Minerals Daily Need Coverage Score
34%
Chard raw
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 212mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.711g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.