Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Corn raw
  5. Compare
  6. Corn raw vs. Chard raw

Corn raw vs. Chard raw — In-Depth Nutrition Comparison

Compare

The main differences between corn raw and chard raw

  • Corn raw is richer in vitamin B5 and vitamin B1, yet chard raw is richer in vitamin K, vitamin A, vitamin C, iron, copper, vitamin E, magnesium, and manganese.
  • Daily need coverage for vitamin K for chard raw is 691% higher.
  • Corn raw contains 4 times more vitamin B5 than chard raw. Corn raw contains 0.717mg of vitamin B5, while chard raw contains 0.172mg.
  • Chard raw has a lower glycemic index than corn raw.

Food types used in this article are Corn, sweet, yellow, raw and Chard, swiss, raw.

Infographic

Corn raw vs Chard raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +27.8%
Contains more PhosphorusPhosphorus +93.5%
Contains less SodiumSodium -93%
Contains more MagnesiumMagnesium +118.9%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +246.2%
Contains more CopperCopper +231.5%
Contains more ManganeseManganese +124.5%
Contains more SeleniumSelenium +50%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +287.5%
Contains more Vitamin B3Vitamin B3 +342.5%
Contains more Vitamin B5Vitamin B5 +316.9%
Contains more FolateFolate +200%
Contains more CholineCholine +27.8%
Contains more Vitamin CVitamin C +341.2%
Contains more Vitamin AVitamin A +3300%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin KVitamin K +276566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Chard raw DV% diff.
Vitamin K 0.3µg 830µg 691%
Vitamin A 9µg 306µg 33%
Vitamin C 6.8mg 30mg 26%
Iron 0.52mg 1.8mg 16%
Copper 0.054mg 0.179mg 14%
Vitamin E 0.07mg 1.89mg 12%
Vitamin B5 0.717mg 0.172mg 11%
Magnesium 37mg 81mg 10%
Vitamin B1 0.155mg 0.04mg 10%
Manganese 0.163mg 0.366mg 9%
Vitamin B3 1.77mg 0.4mg 9%
Sodium 15mg 213mg 9%
Folate 42µg 14µg 7%
Phosphorus 89mg 46mg 6%
Calcium 2mg 51mg 5%
Carbs 18.7g 3.74g 5%
Protein 3.27g 1.8g 3%
Polyunsaturated fat 0.487g 0.07g 3%
Calories 86kcal 19kcal 3%
Vitamin B2 0.055mg 0.09mg 3%
Potassium 270mg 379mg 3%
Fructose 1.94g 2%
Fiber 2g 1.6g 2%
Fats 1.35g 0.2g 2%
Starch 5.7g 2%
Selenium 0.6µg 0.9µg 1%
Zinc 0.46mg 0.36mg 1%
Choline 23mg 18mg 1%
Saturated fat 0.325g 0.03g 1%
Monounsaturated fat 0.432g 0.04g 1%
Net carbs 16.7g 2.14g N/A
Sugar 6.26g 1.1g N/A
Vitamin B6 0.093mg 0.099mg 0%
Tryptophan 0.023mg 0.017mg 0%
Threonine 0.129mg 0.083mg 0%
Isoleucine 0.129mg 0.147mg 0%
Leucine 0.348mg 0.13mg 0%
Lysine 0.137mg 0.099mg 0%
Methionine 0.067mg 0.019mg 0%
Phenylalanine 0.15mg 0.11mg 0%
Valine 0.185mg 0.11mg 0%
Histidine 0.089mg 0.036mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +81.7%
Contains more FatsFats +575%
Contains more CarbsCarbs +400%
Contains more WaterWater +21.8%
Contains more OtherOther +154%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +980%
Contains more Poly. FatPolyunsaturated fat +595.7%
Contains less Sat. FatSaturated fat -90.8%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.