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Chard vs. Hominy — In-Depth Nutrition Comparison

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How are Chard and Hominy different?

  • Chard is higher than Hominy in Vitamin K, Vitamin A RAE, Iron, Vitamin C, Magnesium, Potassium, Copper, Vitamin E , and Manganese.
  • Chard covers your daily need of Vitamin K 273% more than Hominy.
  • Chard is lower in Sodium.

Chard, swiss, cooked, boiled, drained, without salt and Hominy, canned, white types were used in this article.

Infographic

Chard vs Hominy 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
7
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%
Hominy
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 0.79% 23% 10% 29% 15% 45% 9.1% 16%
Contains more MagnesiumMagnesium +437.5%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +6000%
Contains more IronIron +264.5%
Contains more CopperCopper +443.3%
Contains less SodiumSodium -48.1%
Contains more ManganeseManganese +377.1%
Contains more ZincZinc +218.2%
Contains more SeleniumSelenium +233.3%
~equal in Phosphorus ~35mg

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
10
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% 367% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Hominy
0
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% 0.06% 1% 0% 0.75% 1.4% 0.62% 9.2% 1.2% 0% 0.5% 0.75% 1.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +612300%
Contains more Vitamin E Vitamin E +3680%
Contains more Vitamin B1Vitamin B1 +1033.3%
Contains more Vitamin B2Vitamin B2 +1333.3%
Contains more Vitamin B3Vitamin B3 +990.9%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more Vitamin KVitamin K +163550%
Contains more FolateFolate +800%
Contains more CholineCholine +825.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.154mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
3
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Hominy
2
14% 83%
Protein: 1.48 g
Fats: 0.88 g
Carbs: 14.26 g
Water: 82.53 g
Other: 0.85 g
Contains more ProteinProtein +27%
Contains more WaterWater +12.3%
Contains more OtherOther +48.2%
Contains more FatsFats +1000%
Contains more CarbsCarbs +245.3%

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
Hominy
2
16% 31% 53%
Saturated Fat: Sat. Fat 0.123 g
Monounsaturated Fat: Mono. Fat 0.231 g
Polyunsaturated fat: Poly. Fat 0.399 g
Contains less Sat. FatSaturated Fat -90.2%
Contains more Mono. FatMonounsaturated Fat +1343.8%
Contains more Poly. FatPolyunsaturated fat +1325%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Hominy
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chard Hominy Opinion
Calories 20kcal 72kcal Hominy
Protein 1.88g 1.48g Chard
Fats 0.08g 0.88g Hominy
Vitamin C 18mg 0mg Chard
Net carbs 2.03g 11.76g Hominy
Carbs 4.13g 14.26g Hominy
Magnesium 86mg 16mg Chard
Calcium 58mg 10mg Chard
Potassium 549mg 9mg Chard
Iron 2.26mg 0.62mg Chard
Sugar 1.1g 1.82g Chard
Fiber 2.1g 2.5g Hominy
Copper 0.163mg 0.03mg Chard
Zinc 0.33mg 1.05mg Hominy
Phosphorus 33mg 35mg Hominy
Sodium 179mg 345mg Chard
Vitamin A 6124IU 1IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg 0.05mg Chard
Manganese 0.334mg 0.07mg Chard
Selenium 0.9µg 3µg Hominy
Vitamin B1 0.034mg 0.003mg Chard
Vitamin B2 0.086mg 0.006mg Chard
Vitamin B3 0.36mg 0.033mg Chard
Vitamin B5 0.163mg 0.154mg Chard
Vitamin B6 0.085mg 0.005mg Chard
Vitamin K 327.3µg 0.2µg Chard
Folate 9µg 1µg Chard
Choline 28.7mg 3.1mg Chard
Saturated Fat 0.012g 0.123g Chard
Monounsaturated Fat 0.016g 0.231g Hominy
Polyunsaturated fat 0.028g 0.399g Hominy
Tryptophan 0.018mg 0.008mg Chard
Threonine 0.086mg 0.05mg Chard
Isoleucine 0.154mg 0.058mg Chard
Leucine 0.135mg 0.202mg Hominy
Lysine 0.103mg 0.033mg Chard
Methionine 0.02mg 0.031mg Hominy
Phenylalanine 0.114mg 0.076mg Chard
Valine 0.114mg 0.077mg Chard
Histidine 0.038mg 0.045mg Hominy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Hominy
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
105%
Chard
1%
Hominy
Minerals Daily Need Coverage Score
36%
Chard
16%
Hominy

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Chard
Chard contains less Sodium (difference - 166mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.111g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
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 ($)
Which food is richer in minerals?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Hominy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169701/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.