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Chard vs. Bran — In-Depth Nutrition Comparison

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Important differences between chard and bran

  • Chard has more vitamin A, vitamin C, iron, potassium, magnesium, and copper; however, bran has more manganese, selenium, phosphorus, and vitamin B1.
  • Chard's daily need coverage for vitamin A is 122% more.
  • Bran has a higher glycemic index than chard.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Oat bran, cooked.

Infographic

Chard vs Bran 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.
Chard
Chard
5
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%
Bran
Bran
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +115%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +496.7%
Contains more IronIron +156.8%
Contains more CopperCopper +147%
Contains more ZincZinc +60.6%
Contains more PhosphorusPhosphorus +260.6%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +188.6%
Contains more SeleniumSelenium +755.6%

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.
Chard
Chard
8
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%
Bran
Bran
2
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +152.9%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +240%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +370.6%
Contains more Vitamin B5Vitamin B5 +33.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Bran DV% diff.
Vitamin K 327.3µg 273%
Vitamin A 306µg 0µg 34%
Manganese 0.334mg 0.964mg 27%
Vitamin C 18mg 0mg 20%
Iron 2.26mg 0.88mg 17%
Potassium 549mg 92mg 13%
Vitamin E 1.89mg 13%
Phosphorus 33mg 119mg 12%
Selenium 0.9µg 7.7µg 12%
Magnesium 86mg 40mg 11%
Copper 0.163mg 0.066mg 11%
Vitamin B1 0.034mg 0.16mg 11%
Sodium 179mg 1mg 8%
Calcium 58mg 10mg 5%
Vitamin B6 0.085mg 0.025mg 5%
Choline 28.7mg 5%
Vitamin B2 0.086mg 0.034mg 4%
Protein 1.88g 3.21g 3%
Carbs 4.13g 11.44g 2%
Fiber 2.1g 2.6g 2%
Zinc 0.33mg 0.53mg 2%
Polyunsaturated fat 0.028g 0.339g 2%
Calories 20kcal 40kcal 1%
Fats 0.08g 0.86g 1%
Vitamin B3 0.36mg 0.144mg 1%
Vitamin B5 0.163mg 0.217mg 1%
Folate 9µg 6µg 1%
Saturated fat 0.012g 0.163g 1%
Monounsaturated fat 0.016g 0.291g 1%
Protein per 100 calories 9.4g 8g N/A
Calories per 10 g protein 106kcal 125kcal N/A
Weight per 100 calories 500g 250g N/A
Net carbs 2.03g 8.84g N/A
Sugar 1.1g N/A
Tryptophan 0.018mg 0.057mg 0%
Threonine 0.086mg 0.086mg 0%
Isoleucine 0.154mg 0.114mg 0%
Leucine 0.135mg 0.235mg 0%
Lysine 0.103mg 0.13mg 0%
Methionine 0.02mg 0.057mg 0%
Phenylalanine 0.114mg 0.155mg 0%
Valine 0.114mg 0.165mg 0%
Histidine 0.038mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more OtherOther +157.1%
Contains more ProteinProtein +70.7%
Contains more FatsFats +975%
Contains more CarbsCarbs +177%
~equal in Water ~84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +1718.8%
Contains more Poly. FatPolyunsaturated fat +1110.7%

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.