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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, 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 for chard raw is 691% higher.
  • Chard raw contains 33 times more vitamin A than corn raw. Chard raw contains 6116IU of vitamin A, while corn raw contains 187IU.
  • Chard raw has a lower glycemic index than corn raw.

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.
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +118.9%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +246.2%
Contains more CopperCopper +231.5%
Contains more ManganeseManganese +124.5%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +27.8%
Contains more PhosphorusPhosphorus +93.5%
Contains less SodiumSodium -93%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +341.2%
Contains more Vitamin AVitamin A +3300%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin KVitamin K +276566.7%
Contains more Vitamin B1Vitamin B1 +287.5%
Contains more Vitamin B3Vitamin B3 +342.5%
Contains more Vitamin B5Vitamin B5 +316.9%
Contains more FolateFolate +200%
Contains more CholineCholine +27.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Corn raw DV% diff.
Vitamin K 830µg 0.3µg 691%
Vitamin A 306µg 9µg 33%
Vitamin C 30mg 6.8mg 26%
Iron 1.8mg 0.52mg 16%
Copper 0.179mg 0.054mg 14%
Vitamin E 1.89mg 0.07mg 12%
Vitamin B5 0.172mg 0.717mg 11%
Magnesium 81mg 37mg 10%
Vitamin B1 0.04mg 0.155mg 10%
Manganese 0.366mg 0.163mg 9%
Vitamin B3 0.4mg 1.77mg 9%
Sodium 213mg 15mg 9%
Folate 14µg 42µg 7%
Phosphorus 46mg 89mg 6%
Calcium 51mg 2mg 5%
Carbs 3.74g 18.7g 5%
Protein 1.8g 3.27g 3%
Polyunsaturated fat 0.07g 0.487g 3%
Calories 19kcal 86kcal 3%
Vitamin B2 0.09mg 0.055mg 3%
Potassium 379mg 270mg 3%
Fructose 1.94g 2%
Fiber 1.6g 2g 2%
Fats 0.2g 1.35g 2%
Starch 5.7g 2%
Selenium 0.9µg 0.6µg 1%
Zinc 0.36mg 0.46mg 1%
Choline 18mg 23mg 1%
Saturated fat 0.03g 0.325g 1%
Monounsaturated fat 0.04g 0.432g 1%
Net carbs 2.14g 16.7g N/A
Sugar 1.1g 6.26g N/A
Vitamin B6 0.099mg 0.093mg 0%
Tryptophan 0.017mg 0.023mg 0%
Threonine 0.083mg 0.129mg 0%
Isoleucine 0.147mg 0.129mg 0%
Leucine 0.13mg 0.348mg 0%
Lysine 0.099mg 0.137mg 0%
Methionine 0.019mg 0.067mg 0%
Phenylalanine 0.11mg 0.15mg 0%
Valine 0.11mg 0.185mg 0%
Histidine 0.036mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g 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
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 WaterWater +21.8%
Contains more OtherOther +154%
Contains more ProteinProtein +81.7%
Contains more FatsFats +575%
Contains more CarbsCarbs +400%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +980%
Contains more Poly. FatPolyunsaturated fat +595.7%

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.