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  6. Chard vs. Teff

Chard vs. Teff — In-Depth Nutrition Comparison

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Differences between chard and teff

  • Chard has more vitamin A, potassium, and magnesium, while teff has more manganese, phosphorus, vitamin B1, zinc, and copper.
  • Chard's daily need coverage for vitamin A is 122% higher.
  • Teff contains 22 times less sodium than chard. Chard contains 179mg of sodium, while teff contains 8mg.
  • Chard has a lower glycemic index. The glycemic index of chard is 32, while the glycemic index of teff is 57.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Teff, cooked.

Infographic

Chard vs Teff 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
4
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%
Teff
Teff
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more MagnesiumMagnesium +72%
Contains more CalciumCalcium +18.4%
Contains more PotassiumPotassium +413.1%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +38.7%
Contains more ZincZinc +236.4%
Contains more PhosphorusPhosphorus +263.6%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +756.3%
~equal in Iron ~2.05mg

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
6
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%
Teff
Teff
4
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% 46% 7.6% 17% 0% 22% 0% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +160.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +438.2%
Contains more Vitamin B3Vitamin B3 +152.5%
Contains more Vitamin B6Vitamin B6 +14.1%
Contains more FolateFolate +100%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Teff DV% diff.
Vitamin K 327.3µg 273%
Manganese 0.334mg 2.86mg 110%
Vitamin A 306µg 0µg 34%
Vitamin C 18mg 20%
Potassium 549mg 107mg 13%
Vitamin E 1.89mg 13%
Phosphorus 33mg 120mg 12%
Vitamin B1 0.034mg 0.183mg 12%
Magnesium 86mg 50mg 9%
Copper 0.163mg 0.226mg 7%
Zinc 0.33mg 1.11mg 7%
Sodium 179mg 8mg 7%
Carbs 4.13g 19.86g 5%
Choline 28.7mg 5%
Calories 20kcal 101kcal 4%
Protein 1.88g 3.87g 4%
Vitamin B2 0.086mg 0.033mg 4%
Iron 2.26mg 2.05mg 3%
Fiber 2.1g 2.8g 3%
Vitamin B3 0.36mg 0.909mg 3%
Vitamin B5 0.163mg 3%
Selenium 0.9µg 2%
Folate 9µg 18µg 2%
Fats 0.08g 0.65g 1%
Calcium 58mg 49mg 1%
Vitamin B6 0.085mg 0.097mg 1%
Protein per 100 calories 9.4g 3.8g N/A
Calories per 10 g protein 106kcal 261kcal N/A
Weight per 100 calories 500g 99g N/A
Net carbs 2.03g 17.06g N/A
Sugar 1.1g N/A
Saturated fat 0.012g 0%
Monounsaturated fat 0.016g 0%
Polyunsaturated fat 0.028g 0%
Tryptophan 0.018mg 0.041mg 0%
Threonine 0.086mg 0.149mg 0%
Isoleucine 0.154mg 0.146mg 0%
Leucine 0.135mg 0.311mg 0%
Lysine 0.103mg 0.109mg 0%
Methionine 0.02mg 0.125mg 0%
Phenylalanine 0.114mg 0.203mg 0%
Valine 0.114mg 0.2mg 0%
Histidine 0.038mg 0.088mg 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
Teff
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more WaterWater +23.6%
Contains more OtherOther +82.6%
Contains more ProteinProtein +105.9%
Contains more FatsFats +712.5%
Contains more CarbsCarbs +380.9%

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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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.