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  6. Chard vs. Millet flour

Chard vs. Millet flour — In-Depth Nutrition Comparison

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A recap on differences between chard and millet flour

  • Chard is higher in vitamin K, yet millet flour is higher in selenium, copper, phosphorus, vitamin B3, vitamin B1, manganese, vitamin B5, vitamin B6, and iron.
  • Chard covers your daily vitamin K needs 272% more than millet flour.
  • The glycemic index of chard is lower.

Food varieties used in this article are Chard, swiss, cooked, boiled, drained, without salt and Millet flour.

Infographic

Chard vs Millet 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +314.3%
Contains more PotassiumPotassium +145.1%
Contains more MagnesiumMagnesium +38.4%
Contains more IronIron +74.3%
Contains more CopperCopper +228.2%
Contains more ZincZinc +697%
Contains more PhosphorusPhosphorus +763.6%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +3533.3%

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1618.2%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin KVitamin K +40812.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1114.7%
Contains more Vitamin B3Vitamin B3 +1572.2%
Contains more Vitamin B5Vitamin B5 +677.3%
Contains more Vitamin B6Vitamin B6 +337.6%
Contains more FolateFolate +366.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Chard Millet flour DV% diff.
Vitamin K 327.3µg 0.8µg 272%
Selenium 0.9µg 32.7µg 58%
Copper 0.163mg 0.535mg 41%
Phosphorus 33mg 285mg 36%
Vitamin B3 0.36mg 6.02mg 35%
Vitamin A 306µg 34%
Vitamin B1 0.034mg 0.413mg 32%
Starch 69.88g 29%
Manganese 0.334mg 1.002mg 29%
Carbs 4.13g 75.12g 24%
Vitamin B6 0.085mg 0.372mg 22%
Vitamin B5 0.163mg 1.267mg 22%
Iron 2.26mg 3.94mg 21%
Zinc 0.33mg 2.63mg 21%
Vitamin C 18mg 0mg 20%
Protein 1.88g 10.75g 18%
Calories 20kcal 382kcal 18%
Polyunsaturated fat 0.028g 2.618g 17%
Vitamin E 1.89mg 0.11mg 12%
Potassium 549mg 224mg 10%
Sodium 179mg 4mg 8%
Magnesium 86mg 119mg 8%
Folate 9µg 42µg 8%
Fiber 2.1g 3.5g 6%
Fats 0.08g 4.25g 6%
Choline 28.7mg 5%
Calcium 58mg 14mg 4%
Monounsaturated fat 0.016g 0.924g 2%
Saturated fat 0.012g 0.536g 2%
Vitamin B2 0.086mg 0.073mg 1%
Net carbs 2.03g 71.62g N/A
Sugar 1.1g 1.66g N/A
Trans fat 0g 0.002g N/A
Tryptophan 0.018mg 0.17mg 0%
Threonine 0.086mg 0.354mg 0%
Isoleucine 0.154mg 0.473mg 0%
Leucine 0.135mg 1.537mg 0%
Lysine 0.103mg 0.144mg 0%
Methionine 0.02mg 0.319mg 0%
Phenylalanine 0.114mg 0.675mg 0%
Valine 0.114mg 0.584mg 0%
Histidine 0.038mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +968.6%
Contains more ProteinProtein +471.8%
Contains more FatsFats +5212.5%
Contains more CarbsCarbs +1718.9%
~equal in Other ~1.21g

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +5675%
Contains more Poly. FatPolyunsaturated fat +9250%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.