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Chard vs. Corn grain — In-Depth Nutrition Comparison

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Important differences between chard and corn grain

  • Chard has more vitamin K, vitamin A, and vitamin C; however, corn grain has more vitamin B6, vitamin B1, selenium, phosphorus, fiber, vitamin B3, and zinc.
  • Chard's daily need coverage for vitamin K is 273% more.
  • Corn grain has a higher glycemic index than chard.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Corn grain, yellow.

Infographic

Chard vs Corn grain infographic
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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
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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Contains more CalciumCalcium +728.6%
Contains more PotassiumPotassium +91.3%
Contains more MagnesiumMagnesium +47.7%
Contains more IronIron +19.9%
Contains more CopperCopper +92.6%
Contains more ZincZinc +569.7%
Contains more PhosphorusPhosphorus +536.4%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +45.2%
Contains more SeleniumSelenium +1622.2%

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
5
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% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2681.8%
Contains more Vitamin EVitamin E +285.7%
Contains more Vitamin KVitamin K +109000%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1032.4%
Contains more Vitamin B2Vitamin B2 +133.7%
Contains more Vitamin B3Vitamin B3 +907.5%
Contains more Vitamin B5Vitamin B5 +160.1%
Contains more Vitamin B6Vitamin B6 +631.8%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Corn grain DV% diff.
Vitamin K 327.3µg 0.3µg 273%
Vitamin B6 0.085mg 0.622mg 41%
Vitamin A 306µg 11µg 33%
Vitamin B1 0.034mg 0.385mg 29%
Selenium 0.9µg 15.5µg 27%
Phosphorus 33mg 210mg 25%
Carbs 4.13g 74.26g 23%
Fiber 2.1g 7.3g 21%
Vitamin C 18mg 0mg 20%
Vitamin B3 0.36mg 3.627mg 20%
Zinc 0.33mg 2.21mg 17%
Calories 20kcal 365kcal 17%
Copper 0.163mg 0.314mg 17%
Protein 1.88g 9.42g 15%
Polyunsaturated fat 0.028g 2.163g 14%
Magnesium 86mg 127mg 10%
Vitamin E 1.89mg 0.49mg 9%
Vitamin B2 0.086mg 0.201mg 9%
Potassium 549mg 287mg 8%
Manganese 0.334mg 0.485mg 7%
Fats 0.08g 4.74g 7%
Iron 2.26mg 2.71mg 6%
Sodium 179mg 35mg 6%
Choline 28.7mg 5%
Calcium 58mg 7mg 5%
Vitamin B5 0.163mg 0.424mg 5%
Monounsaturated fat 0.016g 1.251g 3%
Folate 9µg 19µg 3%
Saturated fat 0.012g 0.667g 3%
Net carbs 2.03g 66.96g N/A
Sugar 1.1g 0.64g N/A
Tryptophan 0.018mg 0.067mg 0%
Threonine 0.086mg 0.354mg 0%
Isoleucine 0.154mg 0.337mg 0%
Leucine 0.135mg 1.155mg 0%
Lysine 0.103mg 0.265mg 0%
Methionine 0.02mg 0.197mg 0%
Phenylalanine 0.114mg 0.463mg 0%
Valine 0.114mg 0.477mg 0%
Histidine 0.038mg 0.287mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Contains more WaterWater +793.4%
Contains more ProteinProtein +401.1%
Contains more FatsFats +5825%
Contains more CarbsCarbs +1698.1%
~equal in Other ~1.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +7718.8%
Contains more Poly. FatPolyunsaturated fat +7625%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.