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  6. Chard raw vs. Rice pudding

Chard raw vs. Rice pudding — In-Depth Nutrition Comparison

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A recap on the differences between chard raw and rice pudding

  • Chard raw is higher in vitamin A, vitamin C, copper, iron, magnesium, manganese, potassium, and fiber, yet rice pudding is higher in vitamin B12 and phosphorus.
  • Chard raw covers your daily vitamin A needs 119% more than rice pudding.
  • Chard raw contains 43 times more vitamin C than rice pudding. While chard raw contains 30mg of vitamin C, rice pudding contains only 0.7mg.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Chard, swiss, raw and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Chard raw vs Rice pudding 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +523.1%
Contains more PotassiumPotassium +191.5%
Contains more IronIron +386.5%
Contains more CopperCopper +894.4%
Contains more ManganeseManganese +542.1%
Contains more CalciumCalcium +105.9%
Contains more PhosphorusPhosphorus +89.1%
Contains less SodiumSodium -48.8%
Contains more SeleniumSelenium +111.1%
~equal in Zinc ~0.38mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11%
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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3%
Contains more Vitamin CVitamin C +4185.7%
Contains more Vitamin AVitamin A +565.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +182.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more Vitamin B3Vitamin B3 +10.8%
Contains more Vitamin B5Vitamin B5 +67.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chard raw Rice pudding DV% diff.
Vitamin K 830µg 692%
Vitamin C 30mg 0.7mg 33%
Vitamin A 306µg 46µg 29%
Iron 1.8mg 0.37mg 18%
Copper 0.179mg 0.018mg 18%
Magnesium 81mg 13mg 16%
Vitamin E 1.89mg 13%
Manganese 0.366mg 0.057mg 13%
Vitamin B12 0µg 0.24µg 10%
Potassium 379mg 130mg 7%
Carbs 3.74g 20.81g 6%
Fiber 1.6g 0.1g 6%
Phosphorus 46mg 87mg 6%
Calories 19kcal 111kcal 5%
Calcium 51mg 105mg 5%
Sodium 213mg 109mg 5%
Vitamin B6 0.099mg 0.035mg 5%
Vitamin D 0 IU 34 IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin B2 0.09mg 0.141mg 4%
Saturated fat 0.03g 0.967g 4%
Protein 1.8g 3.29g 3%
Vitamin B1 0.04mg 0.075mg 3%
Folate 14µg 4µg 3%
Choline 18mg 3%
Fats 0.2g 1.63g 2%
Cholesterol 0mg 6mg 2%
Selenium 0.9µg 1.9µg 2%
Vitamin B5 0.172mg 0.288mg 2%
Monounsaturated fat 0.04g 0.441g 1%
Net carbs 2.14g 20.71g N/A
Sugar 1.1g N/A
Zinc 0.36mg 0.38mg 0%
Vitamin B3 0.4mg 0.443mg 0%
Polyunsaturated fat 0.07g 0.06g 0%
Tryptophan 0.017mg 0.039mg 0%
Threonine 0.083mg 0.126mg 0%
Isoleucine 0.147mg 0.169mg 0%
Leucine 0.13mg 0.273mg 0%
Lysine 0.099mg 0.221mg 0%
Methionine 0.019mg 0.07mg 0%
Phenylalanine 0.11mg 0.135mg 0%
Valine 0.11mg 0.187mg 0%
Histidine 0.036mg 0.075mg 0%

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
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more WaterWater +26.2%
Contains more OtherOther +90.5%
Contains more ProteinProtein +82.8%
Contains more FatsFats +715%
Contains more CarbsCarbs +456.4%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Poly. FatPolyunsaturated fat +16.7%
Contains more Mono. FatMonounsaturated fat +1002.5%

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.