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  6. Chard raw vs. Khorasan wheat

Chard raw vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on differences between chard raw and khorasan wheat

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C, yet khorasan wheat is higher in selenium, manganese, phosphorus, vitamin B1, fiber, vitamin B3, and copper.
  • Chard raw covers your daily vitamin K needs 690% more than khorasan wheat.

Food varieties used in this article are Chard, swiss, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Chard raw vs Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +131.8%
Contains more MagnesiumMagnesium +60.5%
Contains more IronIron +109.4%
Contains more CopperCopper +182.7%
Contains more ZincZinc +922.2%
Contains more PhosphorusPhosphorus +691.3%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +647.3%
Contains more SeleniumSelenium +8955.6%
~equal in Potassium ~403mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +209.8%
Contains more Vitamin KVitamin K +46011.1%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +1315%
Contains more Vitamin B2Vitamin B2 +104.4%
Contains more Vitamin B3Vitamin B3 +1493.8%
Contains more Vitamin B5Vitamin B5 +451.7%
Contains more Vitamin B6Vitamin B6 +161.6%
Contains more CholineCholine +43.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Khorasan wheat DV% diff.
Vitamin K 830µg 1.8µg 690%
Selenium 0.9µg 81.5µg 147%
Manganese 0.366mg 2.735mg 103%
Phosphorus 46mg 364mg 45%
Vitamin B1 0.04mg 0.566mg 44%
Fiber 1.6g 11.1g 38%
Vitamin B3 0.4mg 6.375mg 37%
Copper 0.179mg 0.506mg 36%
Vitamin A 306µg 1µg 34%
Vitamin C 30mg 0mg 33%
Zinc 0.36mg 3.68mg 30%
Protein 1.8g 14.54g 25%
Iron 1.8mg 3.77mg 25%
Starch 52.41g 22%
Carbs 3.74g 70.58g 22%
Vitamin B5 0.172mg 0.949mg 16%
Calories 19kcal 337kcal 16%
Magnesium 81mg 130mg 12%
Vitamin B6 0.099mg 0.259mg 12%
Sodium 213mg 5mg 9%
Vitamin E 1.89mg 0.61mg 9%
Vitamin B2 0.09mg 0.184mg 7%
Polyunsaturated fat 0.07g 0.621g 4%
Folate 14µg 4%
Calcium 51mg 22mg 3%
Fats 0.2g 2.13g 3%
Potassium 379mg 403mg 1%
Choline 18mg 25.8mg 1%
Saturated fat 0.03g 0.196g 1%
Net carbs 2.14g 59.48g N/A
Sugar 1.1g 7.84g N/A
Trans fat 0g 0.005g N/A
Monounsaturated fat 0.04g 0.213g 0%
Tryptophan 0.017mg 0.13mg 0%
Threonine 0.083mg 0.442mg 0%
Isoleucine 0.147mg 0.566mg 0%
Leucine 0.13mg 1.112mg 0%
Lysine 0.099mg 0.416mg 0%
Methionine 0.019mg 0.251mg 0%
Phenylalanine 0.11mg 0.772mg 0%
Valine 0.11mg 0.687mg 0%
Histidine 0.036mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +737%
Contains more ProteinProtein +707.8%
Contains more FatsFats +965%
Contains more CarbsCarbs +1787.2%
~equal in Other ~1.68g

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -84.7%
Contains more Mono. FatMonounsaturated fat +432.5%
Contains more Poly. FatPolyunsaturated fat +787.1%

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.