Rye vs. Chard raw — In-Depth Nutrition Comparison
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How are rye and chard raw different?
- Rye is higher in manganese, fiber, phosphorus, vitamin B5, vitamin B3, selenium, and vitamin B1; however, chard raw is richer in vitamin K, vitamin A, and vitamin C.
- Daily need coverage for vitamin K for chard raw is 687% higher.
- Rye contains 15 times more selenium than chard raw. While rye contains 13.9µg of selenium, chard raw contains only 0.9µg.
Rye grain and Chard, swiss, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +35.8% |
| Contains more PotassiumPotassium | +34.6% |
| Contains more IronIron | +46.1% |
| Contains more CopperCopper | +105% |
| Contains more ZincZinc | +636.1% |
| Contains more PhosphorusPhosphorus | +621.7% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +604.1% |
| Contains more SeleniumSelenium | +1444.4% |
| Contains more CalciumCalcium | +112.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +690% |
| Contains more Vitamin B2Vitamin B2 | +178.9% |
| Contains more Vitamin B3Vitamin B3 | +967.5% |
| Contains more Vitamin B5Vitamin B5 | +746.5% |
| Contains more Vitamin B6Vitamin B6 | +197% |
| Contains more FolateFolate | +171.4% |
| Contains more CholineCholine | +68.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +30500% |
| Contains more Vitamin EVitamin E | +122.4% |
| Contains more Vitamin KVitamin K | +13967.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 5.9µg | 830µg | 687% |
| Manganese | 2.577mg | 0.366mg | 96% |
| Fiber | 15.1g | 1.6g | 54% |
| Phosphorus | 332mg | 46mg | 41% |
| Vitamin A | 1µg | 306µg | 34% |
| Vitamin C | 0mg | 30mg | 33% |
| Vitamin B5 | 1.456mg | 0.172mg | 26% |
| Carbs | 75.86g | 3.74g | 24% |
| Vitamin B3 | 4.27mg | 0.4mg | 24% |
| Selenium | 13.9µg | 0.9µg | 24% |
| Vitamin B1 | 0.316mg | 0.04mg | 23% |
| Copper | 0.367mg | 0.179mg | 21% |
| Zinc | 2.65mg | 0.36mg | 21% |
| Protein | 10.34g | 1.8g | 17% |
| Calories | 338kcal | 19kcal | 16% |
| Vitamin B6 | 0.294mg | 0.099mg | 15% |
| Vitamin B2 | 0.251mg | 0.09mg | 12% |
| Iron | 2.63mg | 1.8mg | 10% |
| Sodium | 2mg | 213mg | 9% |
| Vitamin E | 0.85mg | 1.89mg | 7% |
| Magnesium | 110mg | 81mg | 7% |
| Folate | 38µg | 14µg | 6% |
| Polyunsaturated fat | 0.767g | 0.07g | 5% |
| Potassium | 510mg | 379mg | 4% |
| Calcium | 24mg | 51mg | 3% |
| Choline | 30.4mg | 18mg | 2% |
| Fats | 1.63g | 0.2g | 2% |
| Saturated fat | 0.197g | 0.03g | 1% |
| Net carbs | 60.76g | 2.14g | N/A |
| Sugar | 0.98g | 1.1g | N/A |
| Monounsaturated fat | 0.208g | 0.04g | 0% |
| Tryptophan | 0.108mg | 0.017mg | 0% |
| Threonine | 0.289mg | 0.083mg | 0% |
| Isoleucine | 0.208mg | 0.147mg | 0% |
| Leucine | 0.563mg | 0.13mg | 0% |
| Lysine | 0.286mg | 0.099mg | 0% |
| Methionine | 0.153mg | 0.019mg | 0% |
| Phenylalanine | 0.435mg | 0.11mg | 0% |
| Valine | 0.317mg | 0.11mg | 0% |
| Histidine | 0.189mg | 0.036mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +474.4% |
| Contains more FatsFats | +715% |
| Contains more CarbsCarbs | +1928.3% |
| Contains more WaterWater | +774.2% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +420% |
| Contains more Poly. FatPolyunsaturated fat | +995.7% |
| Contains less Sat. FatSaturated fat | -84.8% |