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Chard vs Corn

Nutrition comparison per 100 g serving

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Chard wins in 17 out of 29 nutrient categories
Chard: 17 vs Corn: 9 (3 ties)

Overview

Nutrient Chard Corn Winner
Calories 20 cal 80 cal
Protein 1.9 g 2.8 g
Carbs 4.1 g 19.6 g
Fat 0.1 g 0.4 g
Fiber 2.1 g 2.4 g
Sugar 0 g 0 g Tie

Vitamins

Vitamin Chard Corn Winner
Choline, total 28.7 MG 22 MG
Folate, total 9 UG 31 UG
Niacin 0.4 MG 1.3 MG
Pantothenic acid 0.2 MG 0.2 MG
Riboflavin 0.1 MG 0.1 MG
Thiamin 0.0 MG 0.1 MG
Vitamin A, RAE 306 UG 0 UG
Vitamin B-12 0 UG 0 UG Tie
Vitamin B-6 0.1 MG 0.1 MG
Vitamin C, total ascorbic acid 18 MG 3.1 MG
Vitamin D (D2 + D3) 0 UG 0 UG Tie
Vitamin E (alpha-tocopherol) 1.9 MG 0.1 MG
Vitamin K (phylloquinone) 327.3 UG 0.3 UG

Minerals

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Mineral Chard Corn Winner
Calcium, Ca 58 MG 4 MG
Copper, Cu 0.2 MG 0.0 MG
Iron, Fe 2.3 MG 0.4 MG
Magnesium, Mg 86 MG 19 MG
Manganese, Mn 0.3 MG 0.1 MG
Phosphorus, P 33 MG 57 MG
Potassium, K 549 MG 147 MG
Selenium, Se 0.9 UG 0.7 UG
Sodium, Na 179 MG 5 MG
Zinc, Zn 0.3 MG 0.4 MG
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