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Chard raw vs. Rye — In-Depth Nutrition Comparison

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How are chard raw and rye different?

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C; however, rye is richer in manganese, fiber, phosphorus, vitamin B5, vitamin B3, selenium, and vitamin B1.
  • Daily need coverage for vitamin K for chard raw is 687% higher.

Chard, swiss, raw and Rye grain are the varieties used in this article.

Infographic

Chard raw vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +112.5%
Contains more MagnesiumMagnesium +35.8%
Contains more PotassiumPotassium +34.6%
Contains more IronIron +46.1%
Contains more CopperCopper +105%
Contains more ZincZinc +636.1%
Contains more PhosphorusPhosphorus +621.7%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +604.1%
Contains more SeleniumSelenium +1444.4%

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.
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%
Rye
Rye
7
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +122.4%
Contains more Vitamin KVitamin K +13967.8%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +178.9%
Contains more Vitamin B3Vitamin B3 +967.5%
Contains more Vitamin B5Vitamin B5 +746.5%
Contains more Vitamin B6Vitamin B6 +197%
Contains more FolateFolate +171.4%
Contains more CholineCholine +68.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Rye DV% diff.
Vitamin K 830µg 5.9µg 687%
Manganese 0.366mg 2.577mg 96%
Fiber 1.6g 15.1g 54%
Phosphorus 46mg 332mg 41%
Vitamin A 306µg 1µg 34%
Vitamin C 30mg 0mg 33%
Vitamin B5 0.172mg 1.456mg 26%
Carbs 3.74g 75.86g 24%
Vitamin B3 0.4mg 4.27mg 24%
Selenium 0.9µg 13.9µg 24%
Vitamin B1 0.04mg 0.316mg 23%
Copper 0.179mg 0.367mg 21%
Zinc 0.36mg 2.65mg 21%
Protein 1.8g 10.34g 17%
Calories 19kcal 338kcal 16%
Vitamin B6 0.099mg 0.294mg 15%
Vitamin B2 0.09mg 0.251mg 12%
Iron 1.8mg 2.63mg 10%
Sodium 213mg 2mg 9%
Vitamin E 1.89mg 0.85mg 7%
Magnesium 81mg 110mg 7%
Folate 14µg 38µg 6%
Polyunsaturated fat 0.07g 0.767g 5%
Potassium 379mg 510mg 4%
Calcium 51mg 24mg 3%
Choline 18mg 30.4mg 2%
Fats 0.2g 1.63g 2%
Saturated fat 0.03g 0.197g 1%
Net carbs 2.14g 60.76g N/A
Sugar 1.1g 0.98g N/A
Monounsaturated fat 0.04g 0.208g 0%
Tryptophan 0.017mg 0.108mg 0%
Threonine 0.083mg 0.289mg 0%
Isoleucine 0.147mg 0.208mg 0%
Leucine 0.13mg 0.563mg 0%
Lysine 0.099mg 0.286mg 0%
Methionine 0.019mg 0.153mg 0%
Phenylalanine 0.11mg 0.435mg 0%
Valine 0.11mg 0.317mg 0%
Histidine 0.036mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +774.2%
Contains more ProteinProtein +474.4%
Contains more FatsFats +715%
Contains more CarbsCarbs +1928.3%
~equal in Other ~1.57g

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +995.7%

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.