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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin E | 0.24mg | 1.89mg | 11% |
| Potassium | 164mg | 549mg | 11% |
| Magnesium | 48mg | 86mg | 9% |
| Fiber | 4.3g | 2.1g | 9% |
| Carbs | 27.6g | 4.13g | 8% |
| Protein | 5.71g | 1.88g | 8% |
| Sodium | 8mg | 179mg | 7% |
| Calories | 132kcal | 20kcal | 6% |
| Iron | 1.76mg | 2.26mg | 6% |
| Choline | 28.7mg | 5% | |
| Vitamin B1 | 0.095mg | 0.034mg | 5% |
| Copper | 0.207mg | 0.163mg | 5% |
| Calcium | 9mg | 58mg | 5% |
| Vitamin B2 | 0.03mg | 0.086mg | 4% |
| Vitamin B5 | 0.163mg | 3% | |
| Polyunsaturated fat | 0.243g | 0.028g | 1% |
| Vitamin B6 | 0.07mg | 0.085mg | 1% |
| Folate | 11µg | 9µg | 1% |
| Fats | 0.83g | 0.08g | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +425% |
| Contains more Poly. FatPolyunsaturated fat | +767.9% |
| Contains less Sat. FatSaturated fat | -84.4% |
