Chard raw vs. Rice — In-Depth Nutrition Comparison
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Important differences between chard raw and rice
- Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, vitamin E, copper, and potassium; however, rice has more selenium, folate, and vitamin B1.
- Chard raw's daily need coverage for vitamin K is 692% more.
- Rice has a higher glycemic index than chard raw.
The food varieties used in the comparison are Chard, swiss, raw and Rice, white, long-grain, regular, enriched, cooked.
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.
| Contains more MagnesiumMagnesium | +575% |
| Contains more CalciumCalcium | +410% |
| Contains more PotassiumPotassium | +982.9% |
| Contains more IronIron | +50% |
| Contains more CopperCopper | +159.4% |
| Contains more ZincZinc | +36.1% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +29% |
| Contains more SeleniumSelenium | +733.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4625% |
| Contains more Vitamin B2Vitamin B2 | +592.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +757.1% |
| Contains more Vitamin B1Vitamin B1 | +307.5% |
| Contains more Vitamin B3Vitamin B3 | +269% |
| Contains more Vitamin B5Vitamin B5 | +126.7% |
| Contains more FolateFolate | +314.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 0µg | 692% |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin C | 30mg | 0mg | 33% |
| Magnesium | 81mg | 12mg | 16% |
| Selenium | 0.9µg | 7.5µg | 12% |
| Copper | 0.179mg | 0.069mg | 12% |
| Vitamin E | 1.89mg | 0.04mg | 12% |
| Folate | 14µg | 58µg | 11% |
| Vitamin B1 | 0.04mg | 0.163mg | 10% |
| Potassium | 379mg | 35mg | 10% |
| Sodium | 213mg | 1mg | 9% |
| Carbs | 3.74g | 28.17g | 8% |
| Iron | 1.8mg | 1.2mg | 8% |
| Vitamin B3 | 0.4mg | 1.476mg | 7% |
| Vitamin B2 | 0.09mg | 0.013mg | 6% |
| Calories | 19kcal | 130kcal | 6% |
| Manganese | 0.366mg | 0.472mg | 5% |
| Fiber | 1.6g | 0.4g | 5% |
| Calcium | 51mg | 10mg | 4% |
| Vitamin B5 | 0.172mg | 0.39mg | 4% |
| Choline | 18mg | 2.1mg | 3% |
| Protein | 1.8g | 2.69g | 2% |
| Zinc | 0.36mg | 0.49mg | 1% |
| Fats | 0.2g | 0.28g | 0% |
| Net carbs | 2.14g | 27.77g | N/A |
| Sugar | 1.1g | 0.05g | N/A |
| Phosphorus | 46mg | 43mg | 0% |
| Vitamin B6 | 0.099mg | 0.093mg | 0% |
| Saturated fat | 0.03g | 0.077g | 0% |
| Monounsaturated fat | 0.04g | 0.088g | 0% |
| Polyunsaturated fat | 0.07g | 0.076g | 0% |
| Tryptophan | 0.017mg | 0.031mg | 0% |
| Threonine | 0.083mg | 0.096mg | 0% |
| Isoleucine | 0.147mg | 0.116mg | 0% |
| Leucine | 0.13mg | 0.222mg | 0% |
| Lysine | 0.099mg | 0.097mg | 0% |
| Methionine | 0.019mg | 0.063mg | 0% |
| Phenylalanine | 0.11mg | 0.144mg | 0% |
| Valine | 0.11mg | 0.164mg | 0% |
| Histidine | 0.036mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +35.4% |
| Contains more OtherOther | +281% |
| Contains more ProteinProtein | +49.4% |
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +653.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61% |
| Contains more Mono. FatMonounsaturated fat | +120% |
~equal in
Polyunsaturated fat
~0.076g