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  6. Chard raw vs. Brown rice

Chard raw vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between Chard raw and Brown rice

  • Chard raw is richer in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Vitamin E , and Magnesium, yet Brown rice is richer in Manganese, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Vitamin K from Chard raw is 692% higher.
  • Brown rice contains less Sodium.

Food types used in this article are Chard, swiss, raw and Rice, brown, long-grain, cooked.

Infographic

Chard raw vs Brown rice 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.
Chard raw
Chard raw
5
:
5
Brown rice
Brown rice
Contains more Calcium +1600%
Contains more Iron +221.4%
Contains more Magnesium +107.7%
Contains more Potassium +340.7%
Contains more Copper +68.9%
Contains more Phosphorus +123.9%
Contains less Sodium -98.1%
Contains more Zinc +97.2%
Contains more Manganese +166.1%
Contains more Selenium +544.4%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1600%
Contains more Iron +221.4%
Contains more Magnesium +107.7%
Contains more Potassium +340.7%
Contains more Copper +68.9%
Contains more Phosphorus +123.9%
Contains less Sodium -98.1%
Contains more Zinc +97.2%
Contains more Manganese +166.1%
Contains more Selenium +544.4%

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.
Chard raw
Chard raw
6
:
4
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1011.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +30.4%
Contains more Folate +55.6%
Contains more Vitamin K +414900%
Contains more Vitamin B1 +345%
Contains more Vitamin B3 +540.3%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +24.2%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1011.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +30.4%
Contains more Folate +55.6%
Contains more Vitamin K +414900%
Contains more Vitamin B1 +345%
Contains more Vitamin B3 +540.3%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +24.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Brown rice
Brown rice
Contains more Water +31.9%
Contains more Other +263.6%
Contains more Protein +52.2%
Contains more Fats +385%
Contains more Carbs +584%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Water +31.9%
Contains more Other +263.6%
Contains more Protein +52.2%
Contains more Fats +385%
Contains more Carbs +584%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -88.5%
Contains more Monounsaturated Fat +822.5%
Contains more Polyunsaturated fat +422.9%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -88.5%
Contains more Monounsaturated Fat +822.5%
Contains more Polyunsaturated fat +422.9%

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 Brown rice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Brown rice Opinion
Net carbs 2.14g 23.98g Brown rice
Protein 1.8g 2.74g Brown rice
Fats 0.2g 0.97g Brown rice
Carbs 3.74g 25.58g Brown rice
Calories 19kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 1.1g 0.24g Brown rice
Fiber 1.6g 1.6g
Calcium 51mg 3mg Chard raw
Iron 1.8mg 0.56mg Chard raw
Magnesium 81mg 39mg Chard raw
Phosphorus 46mg 103mg Brown rice
Potassium 379mg 86mg Chard raw
Sodium 213mg 4mg Brown rice
Zinc 0.36mg 0.71mg Brown rice
Copper 0.179mg 0.106mg Chard raw
Manganese 0.366mg 0.974mg Brown rice
Selenium 0.9µg 5.8µg Brown rice
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 0.17mg Chard raw
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0.178mg Brown rice
Vitamin B2 0.09mg 0.069mg Chard raw
Vitamin B3 0.4mg 2.561mg Brown rice
Vitamin B5 0.172mg 0.38mg Brown rice
Vitamin B6 0.099mg 0.123mg Brown rice
Folate 14µg 9µg Chard raw
Vitamin K 830µg 0.2µg Chard raw
Tryptophan 0.017mg 0.033mg Brown rice
Threonine 0.083mg 0.095mg Brown rice
Isoleucine 0.147mg 0.109mg Chard raw
Leucine 0.13mg 0.214mg Brown rice
Lysine 0.099mg 0.099mg
Methionine 0.019mg 0.058mg Brown rice
Phenylalanine 0.11mg 0.133mg Brown rice
Valine 0.11mg 0.151mg Brown rice
Histidine 0.036mg 0.066mg Brown rice
Saturated Fat 0.03g 0.26g Chard raw
Monounsaturated Fat 0.04g 0.369g Brown rice
Polyunsaturated fat 0.07g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
222%
Chard raw
14%
Brown rice
Minerals Daily Need Coverage Score
34%
Chard raw
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.23g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 34)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.6)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 209mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.