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  6. Porridge vs. Chard raw

Porridge vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between Porridge and Chard raw

  • Porridge has more Iron, however, Chard raw is richer in Vitamin K, Vitamin A RAE, Vitamin C, Magnesium, Manganese, Copper, Vitamin E , and Potassium.
  • Chard raw covers your daily Vitamin K needs 692% more than Porridge.
  • Chard raw has 2 times less Iron than Porridge. Porridge has 3.74mg of Iron, while Chard raw has 1.8mg.
  • Porridge contains less Sodium.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Chard, swiss, raw.

Infographic

Porridge 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.
Porridge
Porridge
4
:
6
Chard raw
Chard raw
Contains more Calcium +70.6%
Contains more Iron +107.8%
Contains less Sodium -97.2%
Contains more Selenium +211.1%
Contains more Magnesium +1520%
Contains more Phosphorus +206.7%
Contains more Potassium +2268.8%
Contains more Zinc +176.9%
Contains more Copper +347.5%
Contains more Manganese +∞%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +70.6%
Contains more Iron +107.8%
Contains less Sodium -97.2%
Contains more Selenium +211.1%
Contains more Magnesium +1520%
Contains more Phosphorus +206.7%
Contains more Potassium +2268.8%
Contains more Zinc +176.9%
Contains more Copper +347.5%
Contains more Manganese +∞%

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.
Porridge
Porridge
2
:
8
Chard raw
Chard raw
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +30%
Contains more Vitamin A +∞%
Contains more Vitamin E +9350%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +260%
Contains more Vitamin B5 +142.3%
Contains more Vitamin B6 +661.5%
Contains more Folate +16.7%
Contains more Vitamin K +829900%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +30%
Contains more Vitamin A +∞%
Contains more Vitamin E +9350%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +260%
Contains more Vitamin B5 +142.3%
Contains more Vitamin B6 +661.5%
Contains more Folate +16.7%
Contains more Vitamin K +829900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
2
:
3
Chard raw
Chard raw
Contains more Carbs +181.3%
Contains more Protein +25%
Contains more Other +627.3%
Equal in Fats - 0.2
Equal in Water - 92.66
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Chard raw
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 Carbs +181.3%
Contains more Protein +25%
Contains more Other +627.3%
Equal in Fats - 0.2
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
1
:
2
Chard raw
Chard raw
Contains more Polyunsaturated fat +62.9%
Contains more Monounsaturated Fat +42.9%
Equal in Saturated Fat - 0.03
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Polyunsaturated fat +62.9%
Contains more Monounsaturated Fat +42.9%
Equal in Saturated Fat - 0.03

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Chard raw Opinion
Net carbs 10.02g 2.14g Porridge
Protein 1.44g 1.8g Chard raw
Fats 0.21g 0.2g Porridge
Carbs 10.52g 3.74g Porridge
Calories 50kcal 19kcal Porridge
Sugar 0.03g 1.1g Porridge
Fiber 0.5g 1.6g Chard raw
Calcium 87mg 51mg Porridge
Iron 3.74mg 1.8mg Porridge
Magnesium 5mg 81mg Chard raw
Phosphorus 15mg 46mg Chard raw
Potassium 16mg 379mg Chard raw
Sodium 6mg 213mg Porridge
Zinc 0.13mg 0.36mg Chard raw
Copper 0.04mg 0.179mg Chard raw
Manganese 0mg 0.366mg Chard raw
Selenium 2.8µg 0.9µg Porridge
Vitamin A 0IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 0.02mg 1.89mg Chard raw
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.055mg 0.04mg Porridge
Vitamin B2 0.025mg 0.09mg Chard raw
Vitamin B3 0.52mg 0.4mg Porridge
Vitamin B5 0.071mg 0.172mg Chard raw
Vitamin B6 0.013mg 0.099mg Chard raw
Folate 12µg 14µg Chard raw
Vitamin K 0.1µg 830µg Chard raw
Tryptophan 0.02mg 0.017mg Porridge
Threonine 0.045mg 0.083mg Chard raw
Isoleucine 0.063mg 0.147mg Chard raw
Leucine 0.11mg 0.13mg Chard raw
Lysine 0.037mg 0.099mg Chard raw
Methionine 0.027mg 0.019mg Porridge
Phenylalanine 0.078mg 0.11mg Chard raw
Valine 0.07mg 0.11mg Chard raw
Histidine 0.033mg 0.036mg Chard raw
Saturated Fat 0.033g 0.03g Chard raw
Monounsaturated Fat 0.028g 0.04g Chard raw
Polyunsaturated fat 0.114g 0.07g Porridge

Which food is preferable for your diet?

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

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
4%
Porridge
222%
Chard raw
Minerals Daily Need Coverage Score
21%
Porridge
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 207mg)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.