Corn raw vs. Chard raw — In-Depth Nutrition Comparison
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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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +980% |
| Contains more Poly. FatPolyunsaturated fat | +595.7% |
| Contains less Sat. FatSaturated fat | -90.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
185%
Minerals Daily Need Coverage Score
17%
34%
Comparison summary
Which food contains less Sodium?
Corn raw contains less Sodium (difference - 198mg)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 5.16g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.295g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 20)
Which food is cheaper?
Chard raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.