Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wheat vs. Chard — In-Depth Nutrition Comparison

Compare

What are the differences between Wheat and Chard?

  • Wheat is higher in Selenium, Manganese, Phosphorus, Zinc, Vitamin B3, and Fiber, however, Chard is richer in Potassium, Vitamin E , and Magnesium.
  • Wheat's daily need coverage for Selenium is 56% more.
  • Chard contains 6 times less Vitamin B3 than Wheat. Wheat contains 2.305mg of Vitamin B3, while Chard contains 0.36mg.
  • Wheat has less Sodium.

We used Wheat, KAMUT khorasan, cooked and Chard, swiss, cooked, boiled, drained, without salt types in this article.

Infographic

Wheat vs Chard 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Chard
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more CopperCopper +27%
Contains more ZincZinc +457.6%
Contains more PhosphorusPhosphorus +345.5%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +208.4%
Contains more SeleniumSelenium +3444.4%
Contains more MagnesiumMagnesium +79.2%
Contains more CalciumCalcium +544.4%
Contains more PotassiumPotassium +234.8%
Contains more IronIron +28.4%

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
3
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% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Chard
8
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 60% 367% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin B1Vitamin B1 +179.4%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more FolateFolate +22.2%
Contains more Vitamin AVitamin A +153000%
Contains more Vitamin E Vitamin E +687.5%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B6Vitamin B6 +21.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +203.7%
Contains more FatsFats +937.5%
Contains more CarbsCarbs +568.3%
Contains more WaterWater +42.1%
Contains more OtherOther +85.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
2
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Chard
1
21% 29% 50%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated Fat +425%
Contains more Poly. FatPolyunsaturated fat +767.9%
Contains less Sat. FatSaturated Fat -84.4%

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
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Chard Opinion
Calories 132kcal 20kcal Wheat
Protein 5.71g 1.88g Wheat
Fats 0.83g 0.08g Wheat
Vitamin C 18mg Chard
Net carbs 23.3g 2.03g Wheat
Carbs 27.6g 4.13g Wheat
Magnesium 48mg 86mg Chard
Calcium 9mg 58mg Chard
Potassium 164mg 549mg Chard
Iron 1.76mg 2.26mg Chard
Sugar 3.07g 1.1g Chard
Fiber 4.3g 2.1g Wheat
Copper 0.207mg 0.163mg Wheat
Zinc 1.84mg 0.33mg Wheat
Phosphorus 147mg 33mg Wheat
Sodium 8mg 179mg Wheat
Vitamin A 4IU 6124IU Chard
Vitamin A RAE 306µg Chard
Vitamin E 0.24mg 1.89mg Chard
Manganese 1.03mg 0.334mg Wheat
Selenium 31.9µg 0.9µg Wheat
Vitamin B1 0.095mg 0.034mg Wheat
Vitamin B2 0.03mg 0.086mg Chard
Vitamin B3 2.305mg 0.36mg Wheat
Vitamin B5 0.163mg Chard
Vitamin B6 0.07mg 0.085mg Chard
Vitamin K 327.3µg Chard
Folate 11µg 9µg Wheat
Trans Fat 0.002g 0g Chard
Choline 28.7mg Chard
Saturated Fat 0.077g 0.012g Chard
Monounsaturated Fat 0.084g 0.016g Wheat
Polyunsaturated fat 0.243g 0.028g Wheat
Tryptophan 0.051mg 0.018mg Wheat
Threonine 0.172mg 0.086mg Wheat
Isoleucine 0.22mg 0.154mg Wheat
Leucine 0.432mg 0.135mg Wheat
Lysine 0.161mg 0.103mg Wheat
Methionine 0.097mg 0.02mg Wheat
Phenylalanine 0.3mg 0.114mg Wheat
Valine 0.267mg 0.114mg Wheat
Histidine 0.147mg 0.038mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
8%
Wheat
105%
Chard
Minerals Daily Need Coverage Score
61%
Wheat
36%
Chard

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 171mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.97g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.065g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 18)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
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.

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/169744/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.