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  6. Millet raw vs. Chard raw

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

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How are millet raw and chard raw different?

  • Millet raw is richer in copper, manganese, phosphorus, vitamin B1, fiber, vitamin B3, and vitamin B6, while chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily need for vitamin K, 691% more than millet raw.
  • Millet raw contains 12 times more vitamin B3 than chard raw. Millet raw contains 4.72mg of vitamin B3, while chard raw contains 0.4mg.
  • Millet raw has a higher glycemic index (71) than chard raw (32).

Millet, raw and Chard, swiss, raw types were used in this article.

Infographic

Millet 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 MagnesiumMagnesium +40.7%
Contains more IronIron +67.2%
Contains more CopperCopper +319%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +519.6%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +345.9%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +537.5%
Contains more PotassiumPotassium +94.4%

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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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 +952.5%
Contains more Vitamin B2Vitamin B2 +222.2%
Contains more Vitamin B3Vitamin B3 +1080%
Contains more Vitamin B5Vitamin B5 +393%
Contains more Vitamin B6Vitamin B6 +287.9%
Contains more FolateFolate +507.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3680%
Contains more Vitamin KVitamin K +92122.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Chard raw DV% diff.
Vitamin K 0.9µg 830µg 691%
Copper 0.75mg 0.179mg 63%
Manganese 1.632mg 0.366mg 55%
Phosphorus 285mg 46mg 34%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Vitamin B1 0.421mg 0.04mg 32%
Fiber 8.5g 1.6g 28%
Vitamin B3 4.72mg 0.4mg 27%
Carbs 72.85g 3.74g 23%
Vitamin B6 0.384mg 0.099mg 22%
Folate 85µg 14µg 18%
Protein 11.02g 1.8g 18%
Calories 378kcal 19kcal 18%
Iron 3.01mg 1.8mg 15%
Vitamin B2 0.29mg 0.09mg 15%
Polyunsaturated fat 2.134g 0.07g 14%
Vitamin B5 0.848mg 0.172mg 14%
Zinc 1.68mg 0.36mg 12%
Vitamin E 0.05mg 1.89mg 12%
Sodium 5mg 213mg 9%
Magnesium 114mg 81mg 8%
Fats 4.22g 0.2g 6%
Potassium 195mg 379mg 5%
Calcium 8mg 51mg 4%
Saturated fat 0.723g 0.03g 3%
Choline 18mg 3%
Selenium 2.7µg 0.9µg 3%
Monounsaturated fat 0.773g 0.04g 2%
Net carbs 64.35g 2.14g N/A
Sugar 1.1g N/A
Tryptophan 0.119mg 0.017mg 0%
Threonine 0.353mg 0.083mg 0%
Isoleucine 0.465mg 0.147mg 0%
Leucine 1.4mg 0.13mg 0%
Lysine 0.212mg 0.099mg 0%
Methionine 0.221mg 0.019mg 0%
Phenylalanine 0.58mg 0.11mg 0%
Valine 0.578mg 0.11mg 0%
Histidine 0.236mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +512.2%
Contains more FatsFats +2010%
Contains more CarbsCarbs +1847.9%
Contains more OtherOther +102.5%
Contains more WaterWater +968.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +1832.5%
Contains more Poly. FatPolyunsaturated fat +2948.6%
Contains less Sat. FatSaturated fat -95.9%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.