Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat
  5. Compare
  6. Wheat vs. Chard raw

Wheat vs. Chard raw — In-Depth Nutrition Comparison

Compare

Summary of differences between Wheat and Chard raw

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Vitamin B1, and Vitamin B6, however, Chard raw is higher in Vitamin A RAE, and Vitamin C.
  • Wheat covers your daily need of Selenium 161% more than Chard raw.
  • Wheat has 17 times more Vitamin B3 than Chard raw. While Wheat has 6.738mg of Vitamin B3, Chard raw has only 0.4mg.

These are the specific foods used in this comparison Wheat, durum and Chard, swiss, raw.

Infographic

Wheat 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.
Wheat
Wheat
9
:
1
Chard raw
Chard raw
Contains more Iron +95.6%
Contains more Magnesium +77.8%
Contains more Phosphorus +1004.3%
Contains more Potassium +13.7%
Contains less Sodium -99.1%
Contains more Zinc +1055.6%
Contains more Copper +208.9%
Contains more Manganese +723%
Contains more Selenium +9833.3%
Contains more Calcium +50%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Iron +95.6%
Contains more Magnesium +77.8%
Contains more Phosphorus +1004.3%
Contains more Potassium +13.7%
Contains less Sodium -99.1%
Contains more Zinc +1055.6%
Contains more Copper +208.9%
Contains more Manganese +723%
Contains more Selenium +9833.3%
Contains more Calcium +50%

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.
Wheat
Wheat
6
:
4
Chard raw
Chard raw
Contains more Vitamin B1 +947.5%
Contains more Vitamin B2 +34.4%
Contains more Vitamin B3 +1584.5%
Contains more Vitamin B5 +443.6%
Contains more Vitamin B6 +323.2%
Contains more Folate +207.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B1 +947.5%
Contains more Vitamin B2 +34.4%
Contains more Vitamin B3 +1584.5%
Contains more Vitamin B5 +443.6%
Contains more Vitamin B6 +323.2%
Contains more Folate +207.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Chard raw
Chard raw
Contains more Protein +660%
Contains more Fats +1135%
Contains more Carbs +1801.9%
Contains more Other +11.3%
Contains more Water +747%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Chard raw
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 Protein +660%
Contains more Fats +1135%
Contains more Carbs +1801.9%
Contains more Other +11.3%
Contains more Water +747%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +760%
Contains more Polyunsaturated fat +1297.1%
Contains less Saturated Fat -93.4%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +760%
Contains more Polyunsaturated fat +1297.1%
Contains less Saturated Fat -93.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Chard raw Opinion
Net carbs 71.13g 2.14g Wheat
Protein 13.68g 1.8g Wheat
Fats 2.47g 0.2g Wheat
Carbs 71.13g 3.74g Wheat
Calories 339kcal 19kcal Wheat
Sugar 1.1g Wheat
Fiber 1.6g Chard raw
Calcium 34mg 51mg Chard raw
Iron 3.52mg 1.8mg Wheat
Magnesium 144mg 81mg Wheat
Phosphorus 508mg 46mg Wheat
Potassium 431mg 379mg Wheat
Sodium 2mg 213mg Wheat
Zinc 4.16mg 0.36mg Wheat
Copper 0.553mg 0.179mg Wheat
Manganese 3.012mg 0.366mg Wheat
Selenium 89.4µg 0.9µg Wheat
Vitamin A 0IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 1.89mg Chard raw
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.419mg 0.04mg Wheat
Vitamin B2 0.121mg 0.09mg Wheat
Vitamin B3 6.738mg 0.4mg Wheat
Vitamin B5 0.935mg 0.172mg Wheat
Vitamin B6 0.419mg 0.099mg Wheat
Folate 43µg 14µg Wheat
Vitamin K 830µg Chard raw
Tryptophan 0.176mg 0.017mg Wheat
Threonine 0.366mg 0.083mg Wheat
Isoleucine 0.533mg 0.147mg Wheat
Leucine 0.934mg 0.13mg Wheat
Lysine 0.303mg 0.099mg Wheat
Methionine 0.221mg 0.019mg Wheat
Phenylalanine 0.681mg 0.11mg Wheat
Valine 0.594mg 0.11mg Wheat
Histidine 0.322mg 0.036mg Wheat
Saturated Fat 0.454g 0.03g Chard raw
Monounsaturated Fat 0.344g 0.04g Wheat
Polyunsaturated fat 0.978g 0.07g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Wheat
222%
Chard raw
Minerals Daily Need Coverage Score
168%
Wheat
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 211mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.424g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.