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  6. Chard vs. Barley flour

Chard vs. Barley flour — In-Depth Nutrition Comparison

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How are chard and barley flour different?

  • Chard is richer in vitamin K and vitamin A, while barley flour is higher in selenium, phosphorus, vitamin B3, fiber, manganese, vitamin B1, vitamin B6, and copper.
  • Chard covers your daily need for vitamin K, 271% more than barley flour.
  • Barley flour has a higher glycemic index (70) than chard (32).

Chard, swiss, cooked, boiled, drained, without salt and Barley flour or meal types were used in this article.

Infographic

Chard vs Barley flour 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.
Chard
Chard
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Contains more CalciumCalcium +81.3%
Contains more PotassiumPotassium +77.7%
Contains more MagnesiumMagnesium +11.6%
Contains more IronIron +18.6%
Contains more CopperCopper +110.4%
Contains more ZincZinc +506.1%
Contains more PhosphorusPhosphorus +797%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +209.6%
Contains more SeleniumSelenium +4088.9%

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.
Chard
Chard
6
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
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% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +231.6%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin KVitamin K +14777.3%
Contains more FolateFolate +12.5%
Contains more Vitamin B1Vitamin B1 +988.2%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B3Vitamin B3 +1641.4%
Contains more Vitamin B6Vitamin B6 +365.9%
Contains more CholineCholine +31.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Barley flour DV% diff.
Vitamin K 327.3µg 2.2µg 271%
Selenium 0.9µg 37.7µg 67%
Phosphorus 33mg 296mg 38%
Vitamin B3 0.36mg 6.269mg 37%
Vitamin A 306µg 0µg 34%
Fiber 2.1g 10.1g 32%
Manganese 0.334mg 1.034mg 30%
Vitamin B1 0.034mg 0.37mg 28%
Vitamin B6 0.085mg 0.396mg 24%
Carbs 4.13g 74.52g 23%
Vitamin C 18mg 0mg 20%
Copper 0.163mg 0.343mg 20%
Protein 1.88g 10.5g 17%
Calories 20kcal 345kcal 16%
Zinc 0.33mg 2mg 15%
Vitamin E 1.89mg 0.57mg 9%
Sodium 179mg 4mg 8%
Potassium 549mg 309mg 7%
Polyunsaturated fat 0.028g 0.771g 5%
Iron 2.26mg 2.68mg 5%
Calcium 58mg 32mg 3%
Fats 0.08g 1.6g 2%
Choline 28.7mg 37.8mg 2%
Magnesium 86mg 96mg 2%
Vitamin B2 0.086mg 0.114mg 2%
Saturated fat 0.012g 0.335g 1%
Net carbs 2.03g 64.42g N/A
Sugar 1.1g 0.8g N/A
Vitamin B5 0.163mg 0.145mg 0%
Folate 9µg 8µg 0%
Monounsaturated fat 0.016g 0.205g 0%
Tryptophan 0.018mg 0.175mg 0%
Threonine 0.086mg 0.356mg 0%
Isoleucine 0.154mg 0.383mg 0%
Leucine 0.135mg 0.713mg 0%
Lysine 0.103mg 0.391mg 0%
Methionine 0.02mg 0.202mg 0%
Phenylalanine 0.114mg 0.589mg 0%
Valine 0.114mg 0.515mg 0%
Histidine 0.038mg 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Contains more WaterWater +665.1%
Contains more ProteinProtein +458.5%
Contains more FatsFats +1900%
Contains more CarbsCarbs +1704.4%
~equal in Other ~1.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
26% 16% 59%
Saturated fat: Sat. Fat 0.335 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +1181.3%
Contains more Poly. FatPolyunsaturated fat +2653.6%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.