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Chard vs. Wild rice — In-Depth Nutrition Comparison

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What are the differences between chard and wild rice?

  • Chard is higher in vitamin K, vitamin A, iron, vitamin C, potassium, magnesium, and vitamin E; however, wild rice is richer in zinc and phosphorus.
  • Chard's daily need coverage for vitamin K is 272% more.
  • Wild rice has less sodium.
  • Chard has a lower glycemic index (32) than wild rice (57).

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

Infographic

Chard vs Wild rice 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +168.8%
Contains more CalciumCalcium +1833.3%
Contains more PotassiumPotassium +443.6%
Contains more IronIron +276.7%
Contains more CopperCopper +34.7%
Contains more ManganeseManganese +18.4%
Contains more SeleniumSelenium +12.5%
Contains more ZincZinc +306.1%
Contains more PhosphorusPhosphorus +148.5%
Contains less SodiumSodium -98.3%

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +687.5%
Contains more Vitamin KVitamin K +65360%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B3Vitamin B3 +257.5%
Contains more Vitamin B6Vitamin B6 +58.8%
Contains more FolateFolate +188.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.087mg
~equal in Vitamin B5 ~0.154mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Wild rice DV% diff.
Vitamin K 327.3µg 0.5µg 272%
Vitamin A 306µg 0µg 34%
Iron 2.26mg 0.6mg 21%
Vitamin C 18mg 0mg 20%
Magnesium 86mg 32mg 13%
Potassium 549mg 101mg 13%
Vitamin E 1.89mg 0.24mg 11%
Zinc 0.33mg 1.34mg 9%
Sodium 179mg 3mg 8%
Phosphorus 33mg 82mg 7%
Carbs 4.13g 21.34g 6%
Calcium 58mg 3mg 6%
Vitamin B3 0.36mg 1.287mg 6%
Copper 0.163mg 0.121mg 5%
Calories 20kcal 101kcal 4%
Protein 1.88g 3.99g 4%
Vitamin B6 0.085mg 0.135mg 4%
Folate 9µg 26µg 4%
Choline 28.7mg 10.2mg 3%
Manganese 0.334mg 0.282mg 2%
Vitamin B1 0.034mg 0.052mg 2%
Fiber 2.1g 1.8g 1%
Polyunsaturated fat 0.028g 0.213g 1%
Protein per 100 calories 9.4g 4g N/A
Calories per 10 g protein 106kcal 253kcal N/A
Weight per 100 calories 500g 99g N/A
Fats 0.08g 0.34g 0%
Net carbs 2.03g 19.54g N/A
Sugar 1.1g 0.73g N/A
Selenium 0.9µg 0.8µg 0%
Vitamin B2 0.086mg 0.087mg 0%
Vitamin B5 0.163mg 0.154mg 0%
Saturated fat 0.012g 0.049g 0%
Monounsaturated fat 0.016g 0.05g 0%
Tryptophan 0.018mg 0.049mg 0%
Threonine 0.086mg 0.127mg 0%
Isoleucine 0.154mg 0.167mg 0%
Leucine 0.135mg 0.276mg 0%
Lysine 0.103mg 0.17mg 0%
Methionine 0.02mg 0.119mg 0%
Phenylalanine 0.114mg 0.195mg 0%
Valine 0.114mg 0.232mg 0%
Histidine 0.038mg 0.104mg 0%
Fructose 0.2g 0%

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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more WaterWater +25.3%
Contains more OtherOther +215%
Contains more ProteinProtein +112.2%
Contains more FatsFats +325%
Contains more CarbsCarbs +416.7%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -75.5%
Contains more Mono. FatMonounsaturated fat +212.5%
Contains more Poly. FatPolyunsaturated fat +660.7%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.