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Rice vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between rice and chard raw

  • Rice has more selenium, folate, and vitamin B1; however, chard raw has more vitamin K, vitamin A, vitamin C, magnesium, vitamin E, copper, and potassium.
  • Chard raw's daily need coverage for vitamin K is 692% more.
  • Rice has 8 times more selenium than chard raw. Rice has 7.5µg of selenium, while chard raw has 0.9µg.
  • Rice has a higher glycemic index than chard raw.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Chard, swiss, raw.

Infographic

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.
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 +36.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +29%
Contains more SeleniumSelenium +733.3%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +982.9%
Contains more IronIron +50%
Contains more CopperCopper +159.4%
~equal in Phosphorus ~46mg

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.
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 +307.5%
Contains more Vitamin B3Vitamin B3 +269%
Contains more Vitamin B5Vitamin B5 +126.7%
Contains more FolateFolate +314.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4625%
Contains more Vitamin B2Vitamin B2 +592.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +757.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +49.4%
Contains more FatsFats +40%
Contains more CarbsCarbs +653.2%
Contains more WaterWater +35.4%
Contains more OtherOther +281%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 +120%
Contains less Sat. FatSaturated fat -61%
~equal in Polyunsaturated fat ~0.07g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Magnesium 12mg 81mg 16%
Selenium 7.5µg 0.9µg 12%
Copper 0.069mg 0.179mg 12%
Vitamin E 0.04mg 1.89mg 12%
Folate 58µg 14µg 11%
Vitamin B1 0.163mg 0.04mg 10%
Potassium 35mg 379mg 10%
Sodium 1mg 213mg 9%
Carbs 28.17g 3.74g 8%
Iron 1.2mg 1.8mg 8%
Vitamin B3 1.476mg 0.4mg 7%
Vitamin B2 0.013mg 0.09mg 6%
Calories 130kcal 19kcal 6%
Manganese 0.472mg 0.366mg 5%
Fiber 0.4g 1.6g 5%
Calcium 10mg 51mg 4%
Vitamin B5 0.39mg 0.172mg 4%
Choline 2.1mg 18mg 3%
Protein 2.69g 1.8g 2%
Zinc 0.49mg 0.36mg 1%
Fats 0.28g 0.2g 0%
Net carbs 27.77g 2.14g N/A
Sugar 0.05g 1.1g N/A
Phosphorus 43mg 46mg 0%
Vitamin B6 0.093mg 0.099mg 0%
Saturated fat 0.077g 0.03g 0%
Monounsaturated fat 0.088g 0.04g 0%
Polyunsaturated fat 0.076g 0.07g 0%
Tryptophan 0.031mg 0.017mg 0%
Threonine 0.096mg 0.083mg 0%
Isoleucine 0.116mg 0.147mg 0%
Leucine 0.222mg 0.13mg 0%
Lysine 0.097mg 0.099mg 0%
Methionine 0.063mg 0.019mg 0%
Phenylalanine 0.144mg 0.11mg 0%
Valine 0.164mg 0.11mg 0%
Histidine 0.063mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
12%
Rice
185%
Chard raw
Minerals Daily Need Coverage Score
22%
Rice
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.05g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 212mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 28)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.