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  6. Chard raw vs. Millet flour

Chard raw vs. Millet flour — In-Depth Nutrition Comparison

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The main differences between chard raw and millet flour

  • Chard raw is richer in vitamin K and vitamin C, yet millet flour is richer in selenium, copper, vitamin B3, phosphorus, vitamin B1, manganese, iron, and vitamin B5.
  • Daily need coverage for vitamin K for chard raw is 691% higher.
  • Chard raw has a lower glycemic index than millet flour.

Food types used in this article are Chard, swiss, raw and Millet flour.

Infographic

Chard raw vs Millet flour infographic
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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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +264.3%
Contains more PotassiumPotassium +69.2%
Contains more MagnesiumMagnesium +46.9%
Contains more IronIron +118.9%
Contains more CopperCopper +198.9%
Contains more ZincZinc +630.6%
Contains more PhosphorusPhosphorus +519.6%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +173.8%
Contains more SeleniumSelenium +3533.3%

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1618.2%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin KVitamin K +103650%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +932.5%
Contains more Vitamin B3Vitamin B3 +1405%
Contains more Vitamin B5Vitamin B5 +636.6%
Contains more Vitamin B6Vitamin B6 +275.8%
Contains more FolateFolate +200%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Millet flour DV% diff.
Vitamin K 830µg 0.8µg 691%
Selenium 0.9µg 32.7µg 58%
Copper 0.179mg 0.535mg 40%
Vitamin B3 0.4mg 6.02mg 35%
Vitamin A 306µg 34%
Phosphorus 46mg 285mg 34%
Vitamin C 30mg 0mg 33%
Vitamin B1 0.04mg 0.413mg 31%
Starch 69.88g 29%
Manganese 0.366mg 1.002mg 28%
Iron 1.8mg 3.94mg 27%
Carbs 3.74g 75.12g 24%
Vitamin B5 0.172mg 1.267mg 22%
Vitamin B6 0.099mg 0.372mg 21%
Zinc 0.36mg 2.63mg 21%
Protein 1.8g 10.75g 18%
Calories 19kcal 382kcal 18%
Polyunsaturated fat 0.07g 2.618g 17%
Vitamin E 1.89mg 0.11mg 12%
Sodium 213mg 4mg 9%
Magnesium 81mg 119mg 9%
Fiber 1.6g 3.5g 8%
Folate 14µg 42µg 7%
Fats 0.2g 4.25g 6%
Potassium 379mg 224mg 5%
Calcium 51mg 14mg 4%
Choline 18mg 3%
Monounsaturated fat 0.04g 0.924g 2%
Saturated fat 0.03g 0.536g 2%
Vitamin B2 0.09mg 0.073mg 1%
Net carbs 2.14g 71.62g N/A
Sugar 1.1g 1.66g N/A
Trans fat 0g 0.002g N/A
Tryptophan 0.017mg 0.17mg 0%
Threonine 0.083mg 0.354mg 0%
Isoleucine 0.147mg 0.473mg 0%
Leucine 0.13mg 1.537mg 0%
Lysine 0.099mg 0.144mg 0%
Methionine 0.019mg 0.319mg 0%
Phenylalanine 0.11mg 0.675mg 0%
Valine 0.11mg 0.584mg 0%
Histidine 0.036mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +968.7%
Contains more OtherOther +32.2%
Contains more ProteinProtein +497.2%
Contains more FatsFats +2025%
Contains more CarbsCarbs +1908.6%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +2210%
Contains more Poly. FatPolyunsaturated fat +3640%

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.