Chard raw vs. Pilaf — In-Depth Nutrition Comparison
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How are chard raw and pilaf different?
- Chard raw is higher in vitamin K, vitamin A, and vitamin C; however, pilaf is richer in selenium, folate, vitamin B1, vitamin B3, vitamin B6, and manganese.
- Daily need coverage for vitamin K for chard raw is 691% higher.
- Chard raw contains 437 times more vitamin A than pilaf. While chard raw contains 6116IU of vitamin A, pilaf contains only 14IU.
- Chard raw has less sodium.
- Chard raw has a lower glycemic index (32) than pilaf (60).
Chard, swiss, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +153.1% |
| Contains more PotassiumPotassium | +101.6% |
| Contains less SodiumSodium | -83.7% |
| Contains more CalciumCalcium | +62.7% |
| Contains more IronIron | +35.6% |
| Contains more ZincZinc | +180.6% |
| Contains more PhosphorusPhosphorus | +234.8% |
| Contains more ManganeseManganese | +141% |
| Contains more SeleniumSelenium | +3500% |
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.
| Contains more Vitamin CVitamin C | +631.7% |
| Contains more Vitamin AVitamin A | +7550% |
| Contains more Vitamin EVitamin E | +4625% |
| Contains more Vitamin KVitamin K | +165900% |
| Contains more Vitamin B1Vitamin B1 | +1407.5% |
| Contains more Vitamin B3Vitamin B3 | +1431.8% |
| Contains more Vitamin B5Vitamin B5 | +315.7% |
| Contains more Vitamin B6Vitamin B6 | +304% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1414.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1052.5% |
| Contains more ProteinProtein | +478.9% |
| Contains more FatsFats | +585% |
| Contains more CarbsCarbs | +1940.4% |
| Contains more OtherOther | +141.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.2% |
| Contains more Mono. FatMonounsaturated fat | +832.5% |
| Contains more Poly. FatPolyunsaturated fat | +438.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 830µg | 0.5µg | 691% |
| Selenium | 0.9µg | 32.4µg | 57% |
| Folate | 14µg | 212µg | 50% |
| Vitamin B1 | 0.04mg | 0.603mg | 47% |
| Sodium | 213mg | 1303mg | 47% |
| Vitamin B3 | 0.4mg | 6.127mg | 36% |
| Vitamin A | 306µg | 4µg | 34% |
| Starch | 71.23g | 29% | |
| Vitamin C | 30mg | 4.1mg | 29% |
| Carbs | 3.74g | 76.31g | 24% |
| Vitamin B6 | 0.099mg | 0.4mg | 23% |
| Manganese | 0.366mg | 0.882mg | 22% |
| Protein | 1.8g | 10.42g | 17% |
| Calories | 19kcal | 359kcal | 17% |
| Phosphorus | 46mg | 154mg | 15% |
| Vitamin E | 1.89mg | 0.04mg | 12% |
| Magnesium | 81mg | 32mg | 12% |
| Vitamin B5 | 0.172mg | 0.715mg | 11% |
| Iron | 1.8mg | 2.44mg | 8% |
| Zinc | 0.36mg | 1.01mg | 6% |
| Potassium | 379mg | 188mg | 6% |
| Calcium | 51mg | 83mg | 3% |
| Fats | 0.2g | 1.37g | 2% |
| Fiber | 1.6g | 1.2g | 2% |
| Polyunsaturated fat | 0.07g | 0.377g | 2% |
| Monounsaturated fat | 0.04g | 0.373g | 1% |
| Saturated fat | 0.03g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Copper | 0.179mg | 0.166mg | 1% |
| Net carbs | 2.14g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 1.1g | 1.53g | N/A |
| Vitamin B2 | 0.09mg | 0.087mg | 0% |
| Choline | 18mg | 17.5mg | 0% |
| Tryptophan | 0.017mg | 0.086mg | 0% |
| Threonine | 0.083mg | 0.221mg | 0% |
| Isoleucine | 0.147mg | 0.279mg | 0% |
| Leucine | 0.13mg | 0.523mg | 0% |
| Lysine | 0.099mg | 0.189mg | 0% |
| Methionine | 0.019mg | 0.145mg | 0% |
| Phenylalanine | 0.11mg | 0.32mg | 0% |
| Valine | 0.11mg | 0.374mg | 0% |
| Histidine | 0.036mg | 0.15mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
34%
77%
Comparison summary
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is cheaper?
Pilaf is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 1090mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.277g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
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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.