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  6. Chard raw vs. Wild rice raw

Chard raw vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on the differences between chard raw and wild rice raw

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C, yet wild rice raw is higher in phosphorus, zinc, manganese, vitamin B3, copper, magnesium, and vitamin B6.
  • Chard raw covers your daily vitamin K needs 690% more than wild rice raw.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Chard, swiss, raw and Wild rice, raw.

Infographic

Chard raw vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +142.9%
Contains more MagnesiumMagnesium +118.5%
Contains more PotassiumPotassium +12.7%
Contains more CopperCopper +192.7%
Contains more ZincZinc +1555.6%
Contains more PhosphorusPhosphorus +841.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +263.1%
Contains more SeleniumSelenium +211.1%
~equal in Iron ~1.96mg

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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +130.5%
Contains more Vitamin KVitamin K +43584.2%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +191.1%
Contains more Vitamin B3Vitamin B3 +1583.3%
Contains more Vitamin B5Vitamin B5 +524.4%
Contains more Vitamin B6Vitamin B6 +294.9%
Contains more FolateFolate +578.6%
Contains more CholineCholine +94.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Wild rice raw DV% diff.
Vitamin K 830µg 1.9µg 690%
Phosphorus 46mg 433mg 55%
Zinc 0.36mg 5.96mg 51%
Manganese 0.366mg 1.329mg 42%
Vitamin B3 0.4mg 6.733mg 40%
Copper 0.179mg 0.524mg 38%
Vitamin A 306µg 1µg 34%
Vitamin C 30mg 0mg 33%
Protein 1.8g 14.73g 26%
Carbs 3.74g 74.9g 24%
Magnesium 81mg 177mg 23%
Vitamin B6 0.099mg 0.391mg 22%
Folate 14µg 95µg 20%
Vitamin B5 0.172mg 1.074mg 18%
Fiber 1.6g 6.2g 18%
Calories 19kcal 357kcal 17%
Vitamin B2 0.09mg 0.262mg 13%
Sodium 213mg 7mg 9%
Vitamin E 1.89mg 0.82mg 7%
Vitamin B1 0.04mg 0.115mg 6%
Polyunsaturated fat 0.07g 0.676g 4%
Calcium 51mg 21mg 3%
Choline 18mg 35mg 3%
Selenium 0.9µg 2.8µg 3%
Iron 1.8mg 1.96mg 2%
Potassium 379mg 427mg 1%
Fats 0.2g 1.08g 1%
Saturated fat 0.03g 0.156g 1%
Net carbs 2.14g 68.7g N/A
Sugar 1.1g 2.5g N/A
Monounsaturated fat 0.04g 0.159g 0%
Tryptophan 0.017mg 0.179mg 0%
Threonine 0.083mg 0.469mg 0%
Isoleucine 0.147mg 0.618mg 0%
Leucine 0.13mg 1.018mg 0%
Lysine 0.099mg 0.629mg 0%
Methionine 0.019mg 0.438mg 0%
Phenylalanine 0.11mg 0.721mg 0%
Valine 0.11mg 0.858mg 0%
Histidine 0.036mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1094.1%
Contains more ProteinProtein +718.3%
Contains more FatsFats +440%
Contains more CarbsCarbs +1902.7%
~equal in Other ~1.53g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Mono. FatMonounsaturated fat +297.5%
Contains more Poly. FatPolyunsaturated fat +865.7%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.