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  6. Chard raw vs. Chia seeds

Chard raw vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between chard raw and chia seeds

  • Chard raw has more vitamin A; however, chia seeds are higher in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3.
  • Chia seeds cover your daily need for fiber, 131% more than chard raw.
  • Chard raw has 113 times more vitamin A than chia seeds. While chard raw has 6116IU of vitamin A, chia seeds have only 54IU.
  • The glycemic index of chard raw is higher.

These are the specific foods used in this comparison Chard, swiss, raw and Seeds, chia seeds, dried.

Infographic

Chard raw vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +313.6%
Contains more CalciumCalcium +1137.3%
Contains more IronIron +328.9%
Contains more CopperCopper +416.2%
Contains more ZincZinc +1172.2%
Contains more PhosphorusPhosphorus +1769.6%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +644%
Contains more SeleniumSelenium +6033.3%
~equal in Potassium ~407mg

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%
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +1775%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +278%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +88.9%
Contains more Vitamin B3Vitamin B3 +2107.5%
Contains more FolateFolate +250%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Chia seeds DV% diff.
Vitamin K 830µg 692%
Polyunsaturated fat 0.07g 23.665g 157%
Fiber 1.6g 34.4g 131%
Phosphorus 46mg 860mg 116%
Manganese 0.366mg 2.723mg 102%
Selenium 0.9µg 55.2µg 99%
Copper 0.179mg 0.924mg 83%
Iron 1.8mg 7.72mg 74%
Magnesium 81mg 335mg 60%
Calcium 51mg 631mg 58%
Vitamin B3 0.4mg 8.83mg 53%
Vitamin B1 0.04mg 0.62mg 48%
Fats 0.2g 30.74g 47%
Zinc 0.36mg 4.58mg 38%
Vitamin A 306µg 34%
Vitamin C 30mg 1.6mg 32%
Protein 1.8g 16.54g 29%
Calories 19kcal 486kcal 23%
Saturated fat 0.03g 3.33g 15%
Carbs 3.74g 42.12g 13%
Vitamin E 1.89mg 0.5mg 9%
Sodium 213mg 16mg 9%
Folate 14µg 49µg 9%
Vitamin B6 0.099mg 8%
Monounsaturated fat 0.04g 2.309g 6%
Vitamin B2 0.09mg 0.17mg 6%
Vitamin B5 0.172mg 3%
Choline 18mg 3%
Potassium 379mg 407mg 1%
Net carbs 2.14g 7.72g N/A
Sugar 1.1g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.017mg 0.436mg 0%
Threonine 0.083mg 0.709mg 0%
Isoleucine 0.147mg 0.801mg 0%
Leucine 0.13mg 1.371mg 0%
Lysine 0.099mg 0.97mg 0%
Methionine 0.019mg 0.588mg 0%
Phenylalanine 0.11mg 1.016mg 0%
Valine 0.11mg 0.95mg 0%
Histidine 0.036mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1497.6%
Contains more ProteinProtein +818.9%
Contains more FatsFats +15270%
Contains more CarbsCarbs +1026.2%
Contains more OtherOther +200%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +5672.5%
Contains more Poly. FatPolyunsaturated fat +33707.1%

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.