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Corn vs. Chard — In-Depth Nutrition Comparison

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What are the main differences between Corn and Chard?

  • Corn is richer in Vitamin B5, and Vitamin B3, while Chard is higher in Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin C, Copper, Vitamin E , and Potassium.
  • Chard's daily need coverage for Vitamin K is 272% higher.
  • Chard has 5 times less Vitamin B5 than Corn. Corn has 0.792mg of Vitamin B5, while Chard has 0.163mg.

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Chard, swiss, cooked, boiled, drained, without salt types in this comparison.

Infographic

Corn 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.
Corn
Corn
3
:
7
Chard
Chard
Contains more Phosphorus +133.3%
Contains less Sodium -99.4%
Contains more Zinc +87.9%
Contains more Calcium +1833.3%
Contains more Iron +402.2%
Contains more Magnesium +230.8%
Contains more Potassium +151.8%
Contains more Copper +232.7%
Contains more Manganese +100%
Contains more Selenium +350%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +133.3%
Contains less Sodium -99.4%
Contains more Zinc +87.9%
Contains more Calcium +1833.3%
Contains more Iron +402.2%
Contains more Magnesium +230.8%
Contains more Potassium +151.8%
Contains more Copper +232.7%
Contains more Manganese +100%
Contains more Selenium +350%

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.
Corn
Corn
5
:
5
Chard
Chard
Contains more Vitamin B1 +173.5%
Contains more Vitamin B3 +367.5%
Contains more Vitamin B5 +385.9%
Contains more Vitamin B6 +63.5%
Contains more Folate +155.6%
Contains more Vitamin A +2228.5%
Contains more Vitamin E +2000%
Contains more Vitamin C +227.3%
Contains more Vitamin B2 +50.9%
Contains more Vitamin K +81725%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin B1 +173.5%
Contains more Vitamin B3 +367.5%
Contains more Vitamin B5 +385.9%
Contains more Vitamin B6 +63.5%
Contains more Folate +155.6%
Contains more Vitamin A +2228.5%
Contains more Vitamin E +2000%
Contains more Vitamin C +227.3%
Contains more Vitamin B2 +50.9%
Contains more Vitamin K +81725%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
:
2
Chard
Chard
Contains more Protein +81.4%
Contains more Fats +1775%
Contains more Carbs +408%
Contains more Water +26.2%
Contains more Other +80%
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Chard
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 Protein +81.4%
Contains more Fats +1775%
Contains more Carbs +408%
Contains more Water +26.2%
Contains more Other +80%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +2237.5%
Contains more Polyunsaturated fat +2053.6%
Contains less Saturated Fat -93.9%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +2237.5%
Contains more Polyunsaturated fat +2053.6%
Contains less Saturated Fat -93.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn Chard
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn Chard Opinion
Net carbs 18.58g 2.03g Corn
Protein 3.41g 1.88g Corn
Fats 1.5g 0.08g Corn
Carbs 20.98g 4.13g Corn
Calories 96kcal 20kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g 1.1g Chard
Fiber 2.4g 2.1g Corn
Calcium 3mg 58mg Chard
Iron 0.45mg 2.26mg Chard
Magnesium 26mg 86mg Chard
Phosphorus 77mg 33mg Corn
Potassium 218mg 549mg Chard
Sodium 1mg 179mg Corn
Zinc 0.62mg 0.33mg Corn
Copper 0.049mg 0.163mg Chard
Manganese 0.167mg 0.334mg Chard
Selenium 0.2µg 0.9µg Chard
Vitamin A 263IU 6124IU Chard
Vitamin A RAE 13µg 306µg Chard
Vitamin E 0.09mg 1.89mg Chard
Vitamin C 5.5mg 18mg Chard
Vitamin B1 0.093mg 0.034mg Corn
Vitamin B2 0.057mg 0.086mg Chard
Vitamin B3 1.683mg 0.36mg Corn
Vitamin B5 0.792mg 0.163mg Corn
Vitamin B6 0.139mg 0.085mg Corn
Folate 23µg 9µg Corn
Vitamin K 0.4µg 327.3µg Chard
Tryptophan 0.023mg 0.018mg Corn
Threonine 0.133mg 0.086mg Corn
Isoleucine 0.133mg 0.154mg Chard
Leucine 0.358mg 0.135mg Corn
Lysine 0.141mg 0.103mg Corn
Methionine 0.069mg 0.02mg Corn
Phenylalanine 0.155mg 0.114mg Corn
Valine 0.191mg 0.114mg Corn
Histidine 0.091mg 0.038mg Corn
Saturated Fat 0.197g 0.012g Chard
Monounsaturated Fat 0.374g 0.016g Corn
Polyunsaturated fat 0.603g 0.028g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Corn
113%
Chard
Minerals Daily Need Coverage Score
14%
Corn
36%
Chard

Comparison summary

Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 178mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 3.44g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.185g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 20)
Which food is cheaper?
Chard
Chard is cheaper (difference - $1.2)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.