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  6. Brown rice vs. Chard raw

Brown rice vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between brown rice and chard raw

  • Brown rice is richer in manganese, vitamin B3, and vitamin B1, yet chard raw is richer in vitamin K, vitamin A, vitamin C, iron, vitamin E, and magnesium.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Brown rice contains 6 times more vitamin B3 than chard raw. Brown rice contains 2.561mg of vitamin B3, while chard raw contains 0.4mg.
  • Brown rice contains less sodium.
  • Chard raw has a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Chard, swiss, raw.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 ZincZinc +97.2%
Contains more PhosphorusPhosphorus +123.9%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +166.1%
Contains more SeleniumSelenium +544.4%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +340.7%
Contains more IronIron +221.4%
Contains more CopperCopper +68.9%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 +345%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B5Vitamin B5 +120.9%
Contains more Vitamin B6Vitamin B6 +24.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1011.8%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin KVitamin K +414900%
Contains more FolateFolate +55.6%
Contains more CholineCholine +95.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +52.2%
Contains more FatsFats +385%
Contains more CarbsCarbs +584%
Contains more WaterWater +31.9%
Contains more OtherOther +263.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +822.5%
Contains more Poly. FatPolyunsaturated fat +422.9%
Contains less Sat. FatSaturated fat -88.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Chard raw DV% diff.
Vitamin K 0.2µg 830µg 692%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Manganese 0.974mg 0.366mg 26%
Iron 0.56mg 1.8mg 16%
Vitamin B3 2.561mg 0.4mg 14%
Vitamin B1 0.178mg 0.04mg 12%
Vitamin E 0.17mg 1.89mg 11%
Magnesium 39mg 81mg 10%
Starch 24.79g 10%
Sodium 4mg 213mg 9%
Selenium 5.8µg 0.9µg 9%
Potassium 86mg 379mg 9%
Copper 0.106mg 0.179mg 8%
Phosphorus 103mg 46mg 8%
Carbs 25.58g 3.74g 7%
Calories 123kcal 19kcal 5%
Calcium 3mg 51mg 5%
Vitamin B5 0.38mg 0.172mg 4%
Zinc 0.71mg 0.36mg 3%
Choline 9.2mg 18mg 2%
Polyunsaturated fat 0.366g 0.07g 2%
Protein 2.74g 1.8g 2%
Vitamin B2 0.069mg 0.09mg 2%
Vitamin B6 0.123mg 0.099mg 2%
Saturated fat 0.26g 0.03g 1%
Monounsaturated fat 0.369g 0.04g 1%
Folate 9µg 14µg 1%
Fats 0.97g 0.2g 1%
Net carbs 23.98g 2.14g N/A
Sugar 0.24g 1.1g N/A
Fiber 1.6g 1.6g 0%
Tryptophan 0.033mg 0.017mg 0%
Threonine 0.095mg 0.083mg 0%
Isoleucine 0.109mg 0.147mg 0%
Leucine 0.214mg 0.13mg 0%
Lysine 0.099mg 0.099mg 0%
Methionine 0.058mg 0.019mg 0%
Phenylalanine 0.133mg 0.11mg 0%
Valine 0.151mg 0.11mg 0%
Histidine 0.066mg 0.036mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Brown rice
185%
Chard raw
Minerals Daily Need Coverage Score
32%
Brown rice
34%
Chard raw

Comparison summary

Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.23g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 34)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.6)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 209mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.