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Chard vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between chard and wheat?

  • Chard is higher in vitamin A, potassium, vitamin E, and magnesium; however, wheat is richer in selenium, manganese, phosphorus, zinc, vitamin B3, and fiber.
  • Chard's daily need coverage for vitamin A is 122% more.
  • Wheat contains 8 times less vitamin E than chard. Chard contains 1.89mg of vitamin E, while wheat contains 0.24mg.
  • Chard has a lower glycemic index (32) than wheat (50).

We used Chard, swiss, cooked, boiled, drained, without salt and Wheat, KAMUT khorasan, cooked types in this article.

Infographic

Chard vs Wheat 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%
Wheat
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +79.2%
Contains more CalciumCalcium +544.4%
Contains more PotassiumPotassium +234.8%
Contains more IronIron +28.4%
Contains more CopperCopper +27%
Contains more ZincZinc +457.6%
Contains more PhosphorusPhosphorus +345.5%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +208.4%
Contains more SeleniumSelenium +3444.4%

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
7
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%
Wheat
Wheat
3
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +687.5%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +179.4%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Wheat DV% diff.
Vitamin K 327.3µg 273%
Selenium 0.9µg 31.9µg 56%
Vitamin A 306µg 34%
Manganese 0.334mg 1.03mg 30%
Vitamin C 18mg 20%
Phosphorus 33mg 147mg 16%
Zinc 0.33mg 1.84mg 14%
Vitamin B3 0.36mg 2.305mg 12%
Potassium 549mg 164mg 11%
Vitamin E 1.89mg 0.24mg 11%
Magnesium 86mg 48mg 9%
Fiber 2.1g 4.3g 9%
Protein 1.88g 5.71g 8%
Carbs 4.13g 27.6g 8%
Sodium 179mg 8mg 7%
Calories 20kcal 132kcal 6%
Iron 2.26mg 1.76mg 6%
Calcium 58mg 9mg 5%
Copper 0.163mg 0.207mg 5%
Vitamin B1 0.034mg 0.095mg 5%
Choline 28.7mg 5%
Vitamin B2 0.086mg 0.03mg 4%
Vitamin B5 0.163mg 3%
Fats 0.08g 0.83g 1%
Vitamin B6 0.085mg 0.07mg 1%
Folate 9µg 11µg 1%
Polyunsaturated fat 0.028g 0.243g 1%
Protein per 100 calories 9.4g 4.3g N/A
Calories per 10 g protein 106kcal 231kcal N/A
Weight per 100 calories 500g 76g N/A
Net carbs 2.03g 23.3g N/A
Sugar 1.1g 3.07g N/A
Trans fat 0g 0.002g N/A
Saturated fat 0.012g 0.077g 0%
Monounsaturated fat 0.016g 0.084g 0%
Tryptophan 0.018mg 0.051mg 0%
Threonine 0.086mg 0.172mg 0%
Isoleucine 0.154mg 0.22mg 0%
Leucine 0.135mg 0.432mg 0%
Lysine 0.103mg 0.161mg 0%
Methionine 0.02mg 0.097mg 0%
Phenylalanine 0.114mg 0.3mg 0%
Valine 0.114mg 0.267mg 0%
Histidine 0.038mg 0.147mg 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
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +42.1%
Contains more OtherOther +85.3%
Contains more ProteinProtein +203.7%
Contains more FatsFats +937.5%
Contains more CarbsCarbs +568.3%

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
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -84.4%
Contains more Mono. FatMonounsaturated fat +425%
Contains more Poly. FatPolyunsaturated fat +767.9%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.