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

Wild rice raw vs. Chard raw — In-Depth Nutrition Comparison

Compare

A recap on differences between wild rice raw and chard raw

  • Wild rice raw is higher in phosphorus, zinc, manganese, vitamin B3, copper, magnesium, and vitamin B6, yet chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily vitamin K needs 690% more than wild rice raw.
  • Wild rice raw contains 17 times more vitamin B3 than chard raw. While wild rice raw contains 6.733mg of vitamin B3, chard raw contains only 0.4mg.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Wild rice, raw and Chard, swiss, raw.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +118.5%
Contains more PotassiumPotassium +12.7%
Contains more CopperCopper +192.7%
Contains more ZincZinc +1555.6%
Contains more PhosphorusPhosphorus +841.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +263.1%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +142.9%
~equal in Iron ~1.8mg

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +191.1%
Contains more Vitamin B3Vitamin B3 +1583.3%
Contains more Vitamin B5Vitamin B5 +524.4%
Contains more Vitamin B6Vitamin B6 +294.9%
Contains more FolateFolate +578.6%
Contains more CholineCholine +94.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +130.5%
Contains more Vitamin KVitamin K +43584.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Chard raw DV% diff.
Vitamin K 1.9µg 830µg 690%
Phosphorus 433mg 46mg 55%
Zinc 5.96mg 0.36mg 51%
Manganese 1.329mg 0.366mg 42%
Vitamin B3 6.733mg 0.4mg 40%
Copper 0.524mg 0.179mg 38%
Vitamin A 1µg 306µg 34%
Vitamin C 0mg 30mg 33%
Protein 14.73g 1.8g 26%
Carbs 74.9g 3.74g 24%
Magnesium 177mg 81mg 23%
Vitamin B6 0.391mg 0.099mg 22%
Folate 95µg 14µg 20%
Vitamin B5 1.074mg 0.172mg 18%
Fiber 6.2g 1.6g 18%
Calories 357kcal 19kcal 17%
Vitamin B2 0.262mg 0.09mg 13%
Sodium 7mg 213mg 9%
Vitamin E 0.82mg 1.89mg 7%
Vitamin B1 0.115mg 0.04mg 6%
Polyunsaturated fat 0.676g 0.07g 4%
Calcium 21mg 51mg 3%
Choline 35mg 18mg 3%
Selenium 2.8µg 0.9µg 3%
Iron 1.96mg 1.8mg 2%
Potassium 427mg 379mg 1%
Fats 1.08g 0.2g 1%
Saturated fat 0.156g 0.03g 1%
Net carbs 68.7g 2.14g N/A
Sugar 2.5g 1.1g N/A
Monounsaturated fat 0.159g 0.04g 0%
Tryptophan 0.179mg 0.017mg 0%
Threonine 0.469mg 0.083mg 0%
Isoleucine 0.618mg 0.147mg 0%
Leucine 1.018mg 0.13mg 0%
Lysine 0.629mg 0.099mg 0%
Methionine 0.438mg 0.019mg 0%
Phenylalanine 0.721mg 0.11mg 0%
Valine 0.858mg 0.11mg 0%
Histidine 0.384mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
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 ProteinProtein +718.3%
Contains more FatsFats +440%
Contains more CarbsCarbs +1902.7%
Contains more WaterWater +1094.1%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +297.5%
Contains more Poly. FatPolyunsaturated fat +865.7%
Contains less Sat. FatSaturated fat -80.8%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.