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Chard raw vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between chard raw and wheat

  • Chard raw has more vitamin A and vitamin C; however, wheat is higher in selenium, manganese, phosphorus, copper, vitamin B3, zinc, vitamin B1, and vitamin B6.
  • Wheat covers your daily need for selenium, 161% more than chard raw.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Chard, swiss, raw and Wheat, durum.

Infographic

Chard raw vs Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +50%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +13.7%
Contains more IronIron +95.6%
Contains more CopperCopper +208.9%
Contains more ZincZinc +1055.6%
Contains more PhosphorusPhosphorus +1004.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +723%
Contains more SeleniumSelenium +9833.3%

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.
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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +947.5%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin B3Vitamin B3 +1584.5%
Contains more Vitamin B5Vitamin B5 +443.6%
Contains more Vitamin B6Vitamin B6 +323.2%
Contains more FolateFolate +207.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +747%
Contains more ProteinProtein +660%
Contains more FatsFats +1135%
Contains more CarbsCarbs +1801.9%
Contains more OtherOther +11.3%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +760%
Contains more Poly. FatPolyunsaturated fat +1297.1%

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Wheat DV% diff.
Vitamin K 830µg 692%
Selenium 0.9µg 89.4µg 161%
Manganese 0.366mg 3.012mg 115%
Phosphorus 46mg 508mg 66%
Copper 0.179mg 0.553mg 42%
Vitamin B3 0.4mg 6.738mg 40%
Zinc 0.36mg 4.16mg 35%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Vitamin B1 0.04mg 0.419mg 32%
Vitamin B6 0.099mg 0.419mg 25%
Protein 1.8g 13.68g 24%
Carbs 3.74g 71.13g 22%
Iron 1.8mg 3.52mg 22%
Calories 19kcal 339kcal 16%
Vitamin B5 0.172mg 0.935mg 15%
Magnesium 81mg 144mg 15%
Vitamin E 1.89mg 13%
Sodium 213mg 2mg 9%
Folate 14µg 43µg 7%
Polyunsaturated fat 0.07g 0.978g 6%
Fiber 1.6g 6%
Fats 0.2g 2.47g 3%
Choline 18mg 3%
Vitamin B2 0.09mg 0.121mg 2%
Calcium 51mg 34mg 2%
Potassium 379mg 431mg 2%
Saturated fat 0.03g 0.454g 2%
Monounsaturated fat 0.04g 0.344g 1%
Net carbs 2.14g 71.13g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.176mg 0%
Threonine 0.083mg 0.366mg 0%
Isoleucine 0.147mg 0.533mg 0%
Leucine 0.13mg 0.934mg 0%
Lysine 0.099mg 0.303mg 0%
Methionine 0.019mg 0.221mg 0%
Phenylalanine 0.11mg 0.681mg 0%
Valine 0.11mg 0.594mg 0%
Histidine 0.036mg 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
185%
Chard raw
34%
Wheat
Minerals Daily Need Coverage Score
34%
Chard raw
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 211mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.424g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.