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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, 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.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of chard raw is 32.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 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 CalciumCalcium +70.6%
Contains more IronIron +107.8%
Contains less SodiumSodium -97.2%
Contains more SeleniumSelenium +211.1%
Contains more MagnesiumMagnesium +1520%
Contains more PotassiumPotassium +2268.8%
Contains more CopperCopper +347.5%
Contains more ZincZinc +176.9%
Contains more PhosphorusPhosphorus +206.7%
Contains more ManganeseManganese +∞%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 +37.5%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9350%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B5Vitamin B5 +142.3%
Contains more Vitamin B6Vitamin B6 +661.5%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Iron 3.74mg 1.8mg 24%
Magnesium 5mg 81mg 18%
Manganese 0mg 0.366mg 16%
Copper 0.04mg 0.179mg 15%
Vitamin E 0.02mg 1.89mg 12%
Potassium 16mg 379mg 11%
Sodium 6mg 213mg 9%
Vitamin B6 0.013mg 0.099mg 7%
Vitamin B2 0.025mg 0.09mg 5%
Phosphorus 15mg 46mg 4%
Fiber 0.5g 1.6g 4%
Calcium 87mg 51mg 4%
Selenium 2.8µg 0.9µg 3%
Choline 18mg 3%
Zinc 0.13mg 0.36mg 2%
Vitamin B5 0.071mg 0.172mg 2%
Carbs 10.52g 3.74g 2%
Calories 50kcal 19kcal 2%
Folate 12µg 14µg 1%
Vitamin B1 0.055mg 0.04mg 1%
Vitamin B3 0.52mg 0.4mg 1%
Protein 1.44g 1.8g 1%
Fats 0.21g 0.2g 0%
Net carbs 10.02g 2.14g N/A
Sugar 0.03g 1.1g N/A
Saturated fat 0.033g 0.03g 0%
Monounsaturated fat 0.028g 0.04g 0%
Polyunsaturated fat 0.114g 0.07g 0%
Tryptophan 0.02mg 0.017mg 0%
Threonine 0.045mg 0.083mg 0%
Isoleucine 0.063mg 0.147mg 0%
Leucine 0.11mg 0.13mg 0%
Lysine 0.037mg 0.099mg 0%
Methionine 0.027mg 0.019mg 0%
Phenylalanine 0.078mg 0.11mg 0%
Valine 0.07mg 0.11mg 0%
Histidine 0.033mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 CarbsCarbs +181.3%
Contains more ProteinProtein +25%
Contains more OtherOther +627.3%
~equal in Fats ~0.2g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 Poly. FatPolyunsaturated fat +62.9%
Contains more Mono. FatMonounsaturated fat +42.9%
~equal in Saturated fat ~0.03g

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.