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Chard vs. Rice noodles — In-Depth Nutrition Comparison

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Important differences between Chard and Rice noodles

  • Rice noodles has less Vitamin K, Vitamin A RAE, Iron, Vitamin C, Magnesium, Potassium, Copper, Vitamin E , and Manganese.
  • Chard's daily need coverage for Vitamin K is 273% more.
  • Rice noodles is lower in Sodium.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Rice noodles, cooked.

Infographic

Chard vs Rice noodles 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
8
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 2.1% 1.2% 0.35% 5.3% 13% 6.8% 8.6% 2.5% 15% 25%
Contains more MagnesiumMagnesium +2766.7%
Contains more CalciumCalcium +1350%
Contains more PotassiumPotassium +13625%
Contains more IronIron +1514.3%
Contains more CopperCopper +328.9%
Contains more ZincZinc +32%
Contains more PhosphorusPhosphorus +65%
Contains more ManganeseManganese +193%
Contains less SodiumSodium -89.4%
Contains more SeleniumSelenium +400%

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
11
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%
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% 0.6% 0% 4.5% 0.92% 1.4% 0.66% 1.4% 0% 0% 0.75% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +6200%
Contains more Vitamin B1Vitamin B1 +88.9%
Contains more Vitamin B2Vitamin B2 +2050%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B5Vitamin B5 +1381.8%
Contains more Vitamin B6Vitamin B6 +1316.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +1693.8%
~equal in Vitamin D ~0µg
~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
2% 24% 74%
Protein: 1.79 g
Fats: 0.2 g
Carbs: 24.01 g
Water: 73.82 g
Other: 0.18 g
Contains more WaterWater +25.5%
Contains more OtherOther +600%
Contains more FatsFats +150%
Contains more CarbsCarbs +481.4%
~equal in Protein ~1.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
2
21% 29% 50%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
32% 36% 32%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.023 g
Contains less Sat. FatSaturated Fat -47.8%
Contains more Poly. FatPolyunsaturated fat +21.7%
Contains more Mono. FatMonounsaturated Fat +62.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Rice noodles Opinion
Calories 20kcal 108kcal Rice noodles
Protein 1.88g 1.79g Chard
Fats 0.08g 0.2g Rice noodles
Vitamin C 18mg 0mg Chard
Net carbs 2.03g 23.01g Rice noodles
Carbs 4.13g 24.01g Rice noodles
Magnesium 86mg 3mg Chard
Calcium 58mg 4mg Chard
Potassium 549mg 4mg Chard
Iron 2.26mg 0.14mg Chard
Sugar 1.1g 0.03g Rice noodles
Fiber 2.1g 1g Chard
Copper 0.163mg 0.038mg Chard
Zinc 0.33mg 0.25mg Chard
Phosphorus 33mg 20mg Chard
Sodium 179mg 19mg Rice noodles
Vitamin A 6124IU 0IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg 0.03mg Chard
Manganese 0.334mg 0.114mg Chard
Selenium 0.9µg 4.5µg Rice noodles
Vitamin B1 0.034mg 0.018mg Chard
Vitamin B2 0.086mg 0.004mg Chard
Vitamin B3 0.36mg 0.072mg Chard
Vitamin B5 0.163mg 0.011mg Chard
Vitamin B6 0.085mg 0.006mg Chard
Vitamin K 327.3µg 0µg Chard
Folate 9µg 1µg Chard
Choline 28.7mg 1.6mg Chard
Saturated Fat 0.012g 0.023g Chard
Monounsaturated Fat 0.016g 0.026g Rice noodles
Polyunsaturated fat 0.028g 0.023g Chard
Tryptophan 0.018mg 0.022mg Rice noodles
Threonine 0.086mg 0.063mg Chard
Isoleucine 0.154mg 0.073mg Chard
Leucine 0.135mg 0.147mg Rice noodles
Lysine 0.103mg 0.062mg Chard
Methionine 0.02mg 0.043mg Rice noodles
Phenylalanine 0.114mg 0.095mg Chard
Valine 0.114mg 0.104mg Chard
Histidine 0.038mg 0.045mg Rice noodles

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Rice noodles
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%
Rice noodles
Minerals Daily Need Coverage Score
36%
Chard
8%
Rice noodles

Comparison summary

Which food is lower in Sugar?
Rice noodles
Rice noodles is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Rice noodles
Rice noodles contains less Sodium (difference - 160mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
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 ($)

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. Rice noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168914/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.