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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

Wild rice vs Chard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Chard
Chard
7
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%
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.
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% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Chard
Chard
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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.086mg
~equal in Vitamin B5 ~0.163mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Chard 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%
Carbs 21.34g 4.13g 6%
Calcium 3mg 58mg 6%
Vitamin B3 1.287mg 0.36mg 6%
Copper 0.121mg 0.163mg 5%
Calories 101kcal 20kcal 4%
Protein 3.99g 1.88g 4%
Vitamin B6 0.135mg 0.085mg 4%
Folate 26µg 9µg 4%
Choline 10.2mg 28.7mg 3%
Manganese 0.282mg 0.334mg 2%
Vitamin B1 0.052mg 0.034mg 2%
Fiber 1.8g 2.1g 1%
Polyunsaturated fat 0.213g 0.028g 1%
Protein per 100 calories 4g 9.4g N/A
Calories per 10 g protein 253kcal 106kcal N/A
Weight per 100 calories 99g 500g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
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
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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
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
Contains more Mono. FatMonounsaturated fat +212.5%
Contains more Poly. FatPolyunsaturated fat +660.7%
Contains less Sat. FatSaturated fat -75.5%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.