Wild rice vs. Chard — In-Depth Nutrition Comparison
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What are the differences between wild rice and chard?
- Wild rice is higher in zinc and phosphorus; however, chard is richer in vitamin K, vitamin A, iron, vitamin C, potassium, magnesium, and vitamin E.
- Chard's daily need coverage for vitamin K is 272% more.
- Chard contains 4 times less zinc than wild rice. Wild rice contains 1.34mg of zinc, while chard contains 0.33mg.
- Wild rice has less sodium.
- Chard has a lower glycemic index (32) than wild rice (57).
We used Wild rice, cooked and Chard, swiss, cooked, boiled, drained, without salt types in this article.
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 ZincZinc | +306.1% |
| Contains more PhosphorusPhosphorus | +148.5% |
| Contains less SodiumSodium | -98.3% |
| Contains more MagnesiumMagnesium | +168.8% |
| Contains more CalciumCalcium | +1833.3% |
| Contains more PotassiumPotassium | +443.6% |
| Contains more IronIron | +276.7% |
| Contains more CopperCopper | +34.7% |
| Contains more ManganeseManganese | +18.4% |
| Contains more SeleniumSelenium | +12.5% |
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 | +52.9% |
| Contains more Vitamin B3Vitamin B3 | +257.5% |
| Contains more Vitamin B6Vitamin B6 | +58.8% |
| Contains more FolateFolate | +188.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +687.5% |
| Contains more Vitamin KVitamin K | +65360% |
| Contains more CholineCholine | +181.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +112.2% |
| Contains more FatsFats | +325% |
| Contains more CarbsCarbs | +416.7% |
| Contains more WaterWater | +25.3% |
| Contains more OtherOther | +215% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +212.5% |
| Contains more Poly. FatPolyunsaturated fat | +660.7% |
| Contains less Sat. FatSaturated fat | -75.5% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0.5µg | 327.3µg | 272% |
| Vitamin A | 0µg | 306µg | 34% |
| Iron | 0.6mg | 2.26mg | 21% |
| Vitamin C | 0mg | 18mg | 20% |
| Magnesium | 32mg | 86mg | 13% |
| Potassium | 101mg | 549mg | 13% |
| Vitamin E | 0.24mg | 1.89mg | 11% |
| Zinc | 1.34mg | 0.33mg | 9% |
| Sodium | 3mg | 179mg | 8% |
| Phosphorus | 82mg | 33mg | 7% |
| Vitamin B3 | 1.287mg | 0.36mg | 6% |
| Calcium | 3mg | 58mg | 6% |
| Carbs | 21.34g | 4.13g | 6% |
| Copper | 0.121mg | 0.163mg | 5% |
| Vitamin B6 | 0.135mg | 0.085mg | 4% |
| Protein | 3.99g | 1.88g | 4% |
| Folate | 26µg | 9µg | 4% |
| Calories | 101kcal | 20kcal | 4% |
| Choline | 10.2mg | 28.7mg | 3% |
| Vitamin B1 | 0.052mg | 0.034mg | 2% |
| Manganese | 0.282mg | 0.334mg | 2% |
| Polyunsaturated fat | 0.213g | 0.028g | 1% |
| Fiber | 1.8g | 2.1g | 1% |
| Fats | 0.34g | 0.08g | 0% |
| Net carbs | 19.54g | 2.03g | N/A |
| Sugar | 0.73g | 1.1g | N/A |
| Selenium | 0.8µg | 0.9µg | 0% |
| Vitamin B2 | 0.087mg | 0.086mg | 0% |
| Vitamin B5 | 0.154mg | 0.163mg | 0% |
| Saturated fat | 0.049g | 0.012g | 0% |
| Monounsaturated fat | 0.05g | 0.016g | 0% |
| Tryptophan | 0.049mg | 0.018mg | 0% |
| Threonine | 0.127mg | 0.086mg | 0% |
| Isoleucine | 0.167mg | 0.154mg | 0% |
| Leucine | 0.276mg | 0.135mg | 0% |
| Lysine | 0.17mg | 0.103mg | 0% |
| Methionine | 0.119mg | 0.02mg | 0% |
| Phenylalanine | 0.195mg | 0.114mg | 0% |
| Valine | 0.232mg | 0.114mg | 0% |
| Histidine | 0.104mg | 0.038mg | 0% |
| Fructose | 0.2g | 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
10%
85%
Minerals Daily Need Coverage Score
21%
36%
Comparison summary
Which food is lower in Sugar?
Wild rice is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 176mg)
Which food is lower in Saturated fat?
Chard is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Chard is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
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.