Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Corn grain vs. Chard — In-Depth Nutrition Comparison

Compare

Important differences between corn grain and chard

  • Corn grain has more vitamin B6, vitamin B1, selenium, phosphorus, fiber, vitamin B3, and zinc; however, chard has more vitamin K, vitamin A, and vitamin C.
  • Chard's daily need coverage for vitamin K is 273% more.
  • Corn grain has 17 times more selenium than chard. Corn grain has 15.5µg of selenium, while chard has 0.9µg.
  • Corn grain has a higher glycemic index than chard.

The food varieties used in the comparison are Corn grain, yellow and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Corn grain vs Chard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
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%
Contains more MagnesiumMagnesium +47.7%
Contains more IronIron +19.9%
Contains more CopperCopper +92.6%
Contains more ZincZinc +569.7%
Contains more PhosphorusPhosphorus +536.4%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +45.2%
Contains more SeleniumSelenium +1622.2%
Contains more CalciumCalcium +728.6%
Contains more PotassiumPotassium +91.3%

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.
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% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
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%
Contains more Vitamin B1Vitamin B1 +1032.4%
Contains more Vitamin B2Vitamin B2 +133.7%
Contains more Vitamin B3Vitamin B3 +907.5%
Contains more Vitamin B5Vitamin B5 +160.1%
Contains more Vitamin B6Vitamin B6 +631.8%
Contains more FolateFolate +111.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2681.8%
Contains more Vitamin EVitamin E +285.7%
Contains more Vitamin KVitamin K +109000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn grain Chard DV% diff.
Vitamin K 0.3µg 327.3µg 273%
Vitamin B6 0.622mg 0.085mg 41%
Vitamin A 11µg 306µg 33%
Vitamin B1 0.385mg 0.034mg 29%
Selenium 15.5µg 0.9µg 27%
Phosphorus 210mg 33mg 25%
Carbs 74.26g 4.13g 23%
Fiber 7.3g 2.1g 21%
Vitamin C 0mg 18mg 20%
Vitamin B3 3.627mg 0.36mg 20%
Zinc 2.21mg 0.33mg 17%
Calories 365kcal 20kcal 17%
Copper 0.314mg 0.163mg 17%
Protein 9.42g 1.88g 15%
Polyunsaturated fat 2.163g 0.028g 14%
Magnesium 127mg 86mg 10%
Vitamin E 0.49mg 1.89mg 9%
Vitamin B2 0.201mg 0.086mg 9%
Potassium 287mg 549mg 8%
Manganese 0.485mg 0.334mg 7%
Fats 4.74g 0.08g 7%
Iron 2.71mg 2.26mg 6%
Sodium 35mg 179mg 6%
Choline 28.7mg 5%
Calcium 7mg 58mg 5%
Vitamin B5 0.424mg 0.163mg 5%
Monounsaturated fat 1.251g 0.016g 3%
Folate 19µg 9µg 3%
Saturated fat 0.667g 0.012g 3%
Net carbs 66.96g 2.03g N/A
Sugar 0.64g 1.1g N/A
Tryptophan 0.067mg 0.018mg 0%
Threonine 0.354mg 0.086mg 0%
Isoleucine 0.337mg 0.154mg 0%
Leucine 1.155mg 0.135mg 0%
Lysine 0.265mg 0.103mg 0%
Methionine 0.197mg 0.02mg 0%
Phenylalanine 0.463mg 0.114mg 0%
Valine 0.477mg 0.114mg 0%
Histidine 0.287mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
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
Contains more ProteinProtein +401.1%
Contains more FatsFats +5825%
Contains more CarbsCarbs +1698.1%
Contains more WaterWater +793.4%
~equal in Other ~1.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
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
Contains more Mono. FatMonounsaturated fat +7718.8%
Contains more Poly. FatPolyunsaturated fat +7625%
Contains less Sat. FatSaturated fat -98.2%

People also compare

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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.