Wild rice raw vs. Chard raw — In-Depth Nutrition Comparison
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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
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
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
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
185%
Minerals Daily Need Coverage Score
96%
34%
Comparison summary
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 206mg)
Which food is cheaper?
Wild rice raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.126g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.