Chard vs. Bran — In-Depth Nutrition Comparison
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Important differences between chard and bran
- Chard has more vitamin A, vitamin C, iron, potassium, magnesium, and copper; however, bran has more manganese, selenium, phosphorus, and vitamin B1.
- Chard's daily need coverage for vitamin A is 122% more.
- Bran has a higher glycemic index than chard.
The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Oat bran, cooked.
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.
| Contains more MagnesiumMagnesium | +115% |
| Contains more CalciumCalcium | +480% |
| Contains more PotassiumPotassium | +496.7% |
| Contains more IronIron | +156.8% |
| Contains more CopperCopper | +147% |
| Contains more ZincZinc | +60.6% |
| Contains more PhosphorusPhosphorus | +260.6% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +188.6% |
| Contains more SeleniumSelenium | +755.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +152.9% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B6Vitamin B6 | +240% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +370.6% |
| Contains more Vitamin B5Vitamin B5 | +33.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 273% | |
| Vitamin A | 306µg | 0µg | 34% |
| Manganese | 0.334mg | 0.964mg | 27% |
| Vitamin C | 18mg | 0mg | 20% |
| Iron | 2.26mg | 0.88mg | 17% |
| Vitamin E | 1.89mg | 13% | |
| Potassium | 549mg | 92mg | 13% |
| Selenium | 0.9µg | 7.7µg | 12% |
| Phosphorus | 33mg | 119mg | 12% |
| Vitamin B1 | 0.034mg | 0.16mg | 11% |
| Copper | 0.163mg | 0.066mg | 11% |
| Magnesium | 86mg | 40mg | 11% |
| Sodium | 179mg | 1mg | 8% |
| Calcium | 58mg | 10mg | 5% |
| Choline | 28.7mg | 5% | |
| Vitamin B6 | 0.085mg | 0.025mg | 5% |
| Vitamin B2 | 0.086mg | 0.034mg | 4% |
| Protein | 1.88g | 3.21g | 3% |
| Fiber | 2.1g | 2.6g | 2% |
| Zinc | 0.33mg | 0.53mg | 2% |
| Carbs | 4.13g | 11.44g | 2% |
| Polyunsaturated fat | 0.028g | 0.339g | 2% |
| Saturated fat | 0.012g | 0.163g | 1% |
| Monounsaturated fat | 0.016g | 0.291g | 1% |
| Folate | 9µg | 6µg | 1% |
| Calories | 20kcal | 40kcal | 1% |
| Vitamin B5 | 0.163mg | 0.217mg | 1% |
| Vitamin B3 | 0.36mg | 0.144mg | 1% |
| Fats | 0.08g | 0.86g | 1% |
| Net carbs | 2.03g | 8.84g | N/A |
| Sugar | 1.1g | N/A | |
| Tryptophan | 0.018mg | 0.057mg | 0% |
| Threonine | 0.086mg | 0.086mg | 0% |
| Isoleucine | 0.154mg | 0.114mg | 0% |
| Leucine | 0.135mg | 0.235mg | 0% |
| Lysine | 0.103mg | 0.13mg | 0% |
| Methionine | 0.02mg | 0.057mg | 0% |
| Phenylalanine | 0.114mg | 0.155mg | 0% |
| Valine | 0.114mg | 0.165mg | 0% |
| Histidine | 0.038mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +157.1% |
| Contains more ProteinProtein | +70.7% |
| Contains more FatsFats | +975% |
| Contains more CarbsCarbs | +177% |
~equal in
Water
~84g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.6% |
| Contains more Mono. FatMonounsaturated fat | +1718.8% |
| Contains more Poly. FatPolyunsaturated fat | +1110.7% |
