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Wheat vs. Chard — In-Depth Nutrition Comparison

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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 vitamin A, potassium, vitamin E, and magnesium.
  • Chard's daily need coverage for vitamin A is 122% more.
  • Chard contains 35 times less selenium than wheat. Wheat contains 31.9µg of selenium, while chard contains 0.9µg.
  • Chard has a lower glycemic index (32) than wheat (50).

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
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
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
Wheat
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Chard
Chard
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Contains more Vitamin B1Vitamin B1 +179.4%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more FolateFolate +22.2%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Wheat Chard DV% diff.
Vitamin K 327.3µg 273%
Selenium 31.9µg 0.9µg 56%
Vitamin A 306µg 34%
Manganese 1.03mg 0.334mg 30%
Vitamin C 18mg 20%
Phosphorus 147mg 33mg 16%
Zinc 1.84mg 0.33mg 14%
Vitamin B3 2.305mg 0.36mg 12%
Potassium 164mg 549mg 11%
Vitamin E 0.24mg 1.89mg 11%
Magnesium 48mg 86mg 9%
Fiber 4.3g 2.1g 9%
Protein 5.71g 1.88g 8%
Carbs 27.6g 4.13g 8%
Sodium 8mg 179mg 7%
Calories 132kcal 20kcal 6%
Iron 1.76mg 2.26mg 6%
Calcium 9mg 58mg 5%
Copper 0.207mg 0.163mg 5%
Vitamin B1 0.095mg 0.034mg 5%
Choline 28.7mg 5%
Vitamin B2 0.03mg 0.086mg 4%
Vitamin B5 0.163mg 3%
Fats 0.83g 0.08g 1%
Vitamin B6 0.07mg 0.085mg 1%
Folate 11µg 9µg 1%
Polyunsaturated fat 0.243g 0.028g 1%
Protein per 100 calories 4.3g 9.4g N/A
Calories per 10 g protein 231kcal 106kcal N/A
Weight per 100 calories 76g 500g N/A
Net carbs 23.3g 2.03g N/A
Sugar 3.07g 1.1g N/A
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.012g 0%
Monounsaturated fat 0.084g 0.016g 0%
Tryptophan 0.051mg 0.018mg 0%
Threonine 0.172mg 0.086mg 0%
Isoleucine 0.22mg 0.154mg 0%
Leucine 0.432mg 0.135mg 0%
Lysine 0.161mg 0.103mg 0%
Methionine 0.097mg 0.02mg 0%
Phenylalanine 0.3mg 0.114mg 0%
Valine 0.267mg 0.114mg 0%
Histidine 0.147mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
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
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
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
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%

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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.