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Chard vs. Triticale — In-Depth Nutrition Comparison

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What are the differences between chard and triticale?

  • Chard is higher in vitamin A and vitamin C; however, triticale is richer in manganese, phosphorus, copper, vitamin B1, zinc, vitamin B5, folate, and magnesium.
  • Triticale's daily need coverage for manganese is 125% more.
  • Chard has a lower glycemic index (32) than triticale (66).

We used Chard, swiss, cooked, boiled, drained, without salt and Triticale types in this article.

Infographic

Chard vs Triticale 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
3
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 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +65.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +51.2%
Contains more IronIron +13.7%
Contains more CopperCopper +180.4%
Contains more ZincZinc +945.5%
Contains more PhosphorusPhosphorus +984.8%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +861.1%

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% 0% 18% 0% 104% 31% 27% 79% 32% 0% 0% 55% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1123.5%
Contains more Vitamin B2Vitamin B2 +55.8%
Contains more Vitamin B3Vitamin B3 +297.2%
Contains more Vitamin B5Vitamin B5 +711.7%
Contains more Vitamin B6Vitamin B6 +62.4%
Contains more FolateFolate +711.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Triticale DV% diff.
Vitamin K 327.3µg 273%
Manganese 0.334mg 3.21mg 125%
Phosphorus 33mg 358mg 46%
Vitamin A 306µg 0µg 34%
Copper 0.163mg 0.457mg 33%
Vitamin B1 0.034mg 0.416mg 32%
Zinc 0.33mg 3.45mg 28%
Carbs 4.13g 72.13g 23%
Vitamin B5 0.163mg 1.323mg 23%
Protein 1.88g 13.05g 22%
Vitamin C 18mg 0mg 20%
Folate 9µg 73µg 16%
Calories 20kcal 336kcal 16%
Magnesium 86mg 130mg 10%
Fiber 2.1g 8%
Sodium 179mg 5mg 8%
Vitamin E 1.89mg 0.9mg 7%
Vitamin B3 0.36mg 1.43mg 7%
Potassium 549mg 332mg 6%
Polyunsaturated fat 0.028g 0.913g 6%
Choline 28.7mg 5%
Vitamin B6 0.085mg 0.138mg 4%
Iron 2.26mg 2.57mg 4%
Vitamin B2 0.086mg 0.134mg 4%
Fats 0.08g 2.09g 3%
Calcium 58mg 37mg 2%
Saturated fat 0.012g 0.366g 2%
Selenium 0.9µg 2%
Net carbs 2.03g 72.13g N/A
Sugar 1.1g N/A
Monounsaturated fat 0.016g 0.211g 0%
Tryptophan 0.018mg 0.157mg 0%
Threonine 0.086mg 0.405mg 0%
Isoleucine 0.154mg 0.479mg 0%
Leucine 0.135mg 0.911mg 0%
Lysine 0.103mg 0.365mg 0%
Methionine 0.02mg 0.204mg 0%
Phenylalanine 0.114mg 0.638mg 0%
Valine 0.114mg 0.609mg 0%
Histidine 0.038mg 0.311mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 g
Contains more WaterWater +781.5%
Contains more ProteinProtein +594.1%
Contains more FatsFats +2512.5%
Contains more CarbsCarbs +1646.5%
Contains more OtherOther +76.2%

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
25% 14% 61%
Saturated fat: Sat. Fat 0.366 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +1218.8%
Contains more Poly. FatPolyunsaturated fat +3160.7%

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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. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.