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  6. Chard raw vs. Corn raw

Chard raw vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between Chard raw and Corn raw

  • Chard raw is richer in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Copper, Vitamin E , Magnesium, and Manganese, yet Corn raw is richer in Vitamin B5, and Vitamin B1.
  • Daily need coverage for Vitamin K from Chard raw is 691% higher.
  • Chard raw contains 34 times more Vitamin A RAE than Corn raw. Chard raw contains 306µg of Vitamin A RAE, while Corn raw contains 9µg.

Food types used in this article are Chard, swiss, raw and Corn, sweet, yellow, raw.

Infographic

Chard raw vs Corn raw 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
7
:
3
Corn raw
Corn raw
Contains more Calcium +2450%
Contains more Iron +246.2%
Contains more Magnesium +118.9%
Contains more Potassium +40.4%
Contains more Copper +231.5%
Contains more Manganese +124.5%
Contains more Selenium +50%
Contains more Phosphorus +93.5%
Contains less Sodium -93%
Contains more Zinc +27.8%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +2450%
Contains more Iron +246.2%
Contains more Magnesium +118.9%
Contains more Potassium +40.4%
Contains more Copper +231.5%
Contains more Manganese +124.5%
Contains more Selenium +50%
Contains more Phosphorus +93.5%
Contains less Sodium -93%
Contains more Zinc +27.8%

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
:
4
Corn raw
Corn raw
Contains more Vitamin A +3170.6%
Contains more Vitamin E +2600%
Contains more Vitamin C +341.2%
Contains more Vitamin B2 +63.6%
Contains more Vitamin K +276566.7%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B3 +342.5%
Contains more Vitamin B5 +316.9%
Contains more Folate +200%
Equal in Vitamin B6 - 0.093
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%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin A +3170.6%
Contains more Vitamin E +2600%
Contains more Vitamin C +341.2%
Contains more Vitamin B2 +63.6%
Contains more Vitamin K +276566.7%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B3 +342.5%
Contains more Vitamin B5 +316.9%
Contains more Folate +200%
Equal in Vitamin B6 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Corn raw
Corn raw
Contains more Water +21.8%
Contains more Other +154%
Contains more Protein +81.7%
Contains more Fats +575%
Contains more Carbs +400%
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
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Water +21.8%
Contains more Other +154%
Contains more Protein +81.7%
Contains more Fats +575%
Contains more Carbs +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -90.8%
Contains more Monounsaturated Fat +980%
Contains more Polyunsaturated fat +595.7%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -90.8%
Contains more Monounsaturated Fat +980%
Contains more Polyunsaturated fat +595.7%

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 Corn raw
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Corn raw Opinion
Net carbs 2.14g 16.7g Corn raw
Protein 1.8g 3.27g Corn raw
Fats 0.2g 1.35g Corn raw
Carbs 3.74g 18.7g Corn raw
Calories 19kcal 86kcal Corn raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 1.1g 6.26g Chard raw
Fiber 1.6g 2g Corn raw
Calcium 51mg 2mg Chard raw
Iron 1.8mg 0.52mg Chard raw
Magnesium 81mg 37mg Chard raw
Phosphorus 46mg 89mg Corn raw
Potassium 379mg 270mg Chard raw
Sodium 213mg 15mg Corn raw
Zinc 0.36mg 0.46mg Corn raw
Copper 0.179mg 0.054mg Chard raw
Manganese 0.366mg 0.163mg Chard raw
Selenium 0.9µg 0.6µg Chard raw
Vitamin A 6116IU 187IU Chard raw
Vitamin A RAE 306µg 9µg Chard raw
Vitamin E 1.89mg 0.07mg Chard raw
Vitamin C 30mg 6.8mg Chard raw
Vitamin B1 0.04mg 0.155mg Corn raw
Vitamin B2 0.09mg 0.055mg Chard raw
Vitamin B3 0.4mg 1.77mg Corn raw
Vitamin B5 0.172mg 0.717mg Corn raw
Vitamin B6 0.099mg 0.093mg Chard raw
Folate 14µg 42µg Corn raw
Vitamin K 830µg 0.3µg Chard raw
Tryptophan 0.017mg 0.023mg Corn raw
Threonine 0.083mg 0.129mg Corn raw
Isoleucine 0.147mg 0.129mg Chard raw
Leucine 0.13mg 0.348mg Corn raw
Lysine 0.099mg 0.137mg Corn raw
Methionine 0.019mg 0.067mg Corn raw
Phenylalanine 0.11mg 0.15mg Corn raw
Valine 0.11mg 0.185mg Corn raw
Histidine 0.036mg 0.089mg Corn raw
Saturated Fat 0.03g 0.325g Chard raw
Monounsaturated Fat 0.04g 0.432g Corn raw
Polyunsaturated fat 0.07g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Corn raw
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
18%
Corn raw
Minerals Daily Need Coverage Score
34%
Chard raw
17%
Corn raw

Comparison summary

Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 198mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 5.16g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.295g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 20)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.