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  6. Rice pudding vs. Chard raw

Rice pudding vs. Chard raw — In-Depth Nutrition Comparison

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A recap on differences between rice pudding and chard raw

  • Rice pudding is higher in vitamin B12 and phosphorus, yet chard raw is higher in vitamin A, vitamin C, copper, iron, magnesium, manganese, potassium, and fiber.
  • Chard raw covers your daily vitamin A needs 119% more than rice pudding.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Puddings, rice, dry mix, prepared with 2% milk and Chard, swiss, raw.

Infographic

Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
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 +105.9%
Contains more PhosphorusPhosphorus +89.1%
Contains less SodiumSodium -48.8%
Contains more SeleniumSelenium +111.1%
Contains more MagnesiumMagnesium +523.1%
Contains more PotassiumPotassium +191.5%
Contains more IronIron +386.5%
Contains more CopperCopper +894.4%
Contains more ManganeseManganese +542.1%
~equal in Zinc ~0.36mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more Vitamin B5Vitamin B5 +67.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +4185.7%
Contains more Vitamin AVitamin A +565.2%
Contains more Vitamin B6Vitamin B6 +182.9%
Contains more FolateFolate +250%
~equal in Vitamin B3 ~0.4mg

All nutrients comparison - raw data values

Nutrient Rice pudding Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin C 0.7mg 30mg 33%
Vitamin A 46µg 306µg 29%
Copper 0.018mg 0.179mg 18%
Iron 0.37mg 1.8mg 18%
Magnesium 13mg 81mg 16%
Manganese 0.057mg 0.366mg 13%
Vitamin E 1.89mg 13%
Vitamin B12 0.24µg 0µg 10%
Potassium 130mg 379mg 7%
Carbs 20.81g 3.74g 6%
Phosphorus 87mg 46mg 6%
Fiber 0.1g 1.6g 6%
Sodium 109mg 213mg 5%
Calories 111kcal 19kcal 5%
Vitamin B6 0.035mg 0.099mg 5%
Calcium 105mg 51mg 5%
Vitamin D 34IU 0IU 4%
Vitamin D 0.8µg 0µg 4%
Saturated fat 0.967g 0.03g 4%
Vitamin B2 0.141mg 0.09mg 4%
Folate 4µg 14µg 3%
Choline 18mg 3%
Protein 3.29g 1.8g 3%
Vitamin B1 0.075mg 0.04mg 3%
Selenium 1.9µg 0.9µg 2%
Vitamin B5 0.288mg 0.172mg 2%
Cholesterol 6mg 0mg 2%
Fats 1.63g 0.2g 2%
Monounsaturated fat 0.441g 0.04g 1%
Net carbs 20.71g 2.14g N/A
Sugar 1.1g N/A
Zinc 0.38mg 0.36mg 0%
Vitamin B3 0.443mg 0.4mg 0%
Polyunsaturated fat 0.06g 0.07g 0%
Tryptophan 0.039mg 0.017mg 0%
Threonine 0.126mg 0.083mg 0%
Isoleucine 0.169mg 0.147mg 0%
Leucine 0.273mg 0.13mg 0%
Lysine 0.221mg 0.099mg 0%
Methionine 0.07mg 0.019mg 0%
Phenylalanine 0.135mg 0.11mg 0%
Valine 0.187mg 0.11mg 0%
Histidine 0.075mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 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 +82.8%
Contains more FatsFats +715%
Contains more CarbsCarbs +456.4%
Contains more WaterWater +26.2%
Contains more OtherOther +90.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 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 +1002.5%
Contains less Sat. FatSaturated fat -96.9%
Contains more Poly. FatPolyunsaturated fat +16.7%

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.