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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.

Infographic

Chard raw vs Pilaf 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%
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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%
~equal in Copper ~0.166mg

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%
Pilaf
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.087mg
~equal in Choline ~17.5mg

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
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
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.
Chard raw Pilaf
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Pilaf 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?

ok
ok
is better in case of low diet
Chard raw Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
34%
Chard raw
77%
Pilaf

Comparison summary

Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 1090mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.277g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 28)
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.