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  6. Chard vs. Teff

Chard vs. Teff — In-Depth Nutrition Comparison

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Significant differences between chard and teff

  • Chard has more vitamin K and vitamin A; however, teff is richer in manganese, copper, iron, phosphorus, vitamin B6, zinc, vitamin B1, and protein.
  • Teff covers your daily manganese needs 387% more than chard.

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

Infographic

Chard vs Teff infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Chard
Chard
1
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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more PotassiumPotassium +28.6%
Contains more MagnesiumMagnesium +114%
Contains more CalciumCalcium +210.3%
Contains more IronIron +237.6%
Contains more CopperCopper +396.9%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +1200%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +2666.5%
Contains more SeleniumSelenium +388.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Chard
Chard
5
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
5
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% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2262.5%
Contains more Vitamin KVitamin K +17126.3%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +1047.1%
Contains more Vitamin B2Vitamin B2 +214%
Contains more Vitamin B3Vitamin B3 +834.2%
Contains more Vitamin B5Vitamin B5 +477.9%
Contains more Vitamin B6Vitamin B6 +467.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Chard Teff DV% diff.
Manganese 0.334mg 9.24mg 387%
Vitamin K 327.3µg 1.9µg 271%
Copper 0.163mg 0.81mg 72%
Iron 2.26mg 7.63mg 67%
Phosphorus 33mg 429mg 57%
Vitamin A 306µg 0µg 34%
Vitamin B6 0.085mg 0.482mg 31%
Zinc 0.33mg 3.63mg 30%
Vitamin B1 0.034mg 0.39mg 30%
Fiber 2.1g 8g 24%
Protein 1.88g 13.3g 23%
Carbs 4.13g 73.13g 23%
Magnesium 86mg 184mg 23%
Vitamin C 18mg 20%
Vitamin B3 0.36mg 3.363mg 19%
Calories 20kcal 367kcal 17%
Vitamin B5 0.163mg 0.942mg 16%
Starch 36.56g 15%
Vitamin B2 0.086mg 0.27mg 14%
Calcium 58mg 180mg 12%
Vitamin E 1.89mg 0.08mg 12%
Omega-3 (ALA) 0.135g 8%
Sodium 179mg 12mg 7%
Polyunsaturated fat 0.028g 1.071g 7%
Selenium 0.9µg 4.4µg 6%
Fats 0.08g 2.38g 4%
Potassium 549mg 427mg 4%
Choline 28.7mg 13.1mg 3%
Folate 9µg 2%
Saturated fat 0.012g 0.449g 2%
Monounsaturated fat 0.016g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 9.4g 3.6g N/A
Calories per 10 g protein 106kcal 276kcal N/A
Weight per 100 calories 500g 27g N/A
Unsaturated / Saturated Fat ratio 3.7 3.7 N/A
Net carbs 2.03g 65.13g N/A
Sugar 1.1g 1.84g N/A
Tryptophan 0.018mg 0.139mg 0%
Threonine 0.086mg 0.51mg 0%
Isoleucine 0.154mg 0.501mg 0%
Leucine 0.135mg 1.068mg 0%
Lysine 0.103mg 0.376mg 0%
Methionine 0.02mg 0.428mg 0%
Phenylalanine 0.114mg 0.698mg 0%
Valine 0.114mg 0.686mg 0%
Histidine 0.038mg 0.301mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
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
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +950.5%
Contains more ProteinProtein +607.4%
Contains more FatsFats +2875%
Contains more CarbsCarbs +1670.7%

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +3581.3%
Contains more Poly. FatPolyunsaturated fat +3725%

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/169747/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.