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  6. Amaranth leaves vs. Chard

Amaranth leaves vs. Chard — In-Depth Nutrition Comparison

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Differences between Amaranth leaves and Chard

  • Amaranth leaves have more Vitamin K, Vitamin C, Manganese, Folate, Calcium, Vitamin B6, and Vitamin B2, while Chard have more Vitamin A RAE, and Magnesium.
  • Amaranth leaves' daily need coverage for Vitamin K is 677% higher.
  • Chard contains 9 times less Folate than Amaranth leaves. Amaranth leaves contain 85µg of Folate, while Chard contains 9µg.
  • The amount of Sodium in Amaranth leaves are lower.

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

Infographic

Amaranth leaves vs Chard 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.
Amaranth leaves
Amaranth leaves
7
:
2
Chard
Chard
Contains more Calcium +270.7%
Contains more Phosphorus +51.5%
Contains more Potassium +11.3%
Contains less Sodium -88.8%
Contains more Zinc +172.7%
Contains more Manganese +165%
Contains more Magnesium +56.4%
Equal in Iron - 2.26
Equal in Copper - 0.163
Equal in Selenium - 0.9
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +270.7%
Contains more Phosphorus +51.5%
Contains more Potassium +11.3%
Contains less Sodium -88.8%
Contains more Zinc +172.7%
Contains more Manganese +165%
Contains more Magnesium +56.4%
Equal in Iron - 2.26
Equal in Copper - 0.163
Equal in Selenium - 0.9

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.
Amaranth leaves
Amaranth leaves
6
:
4
Chard
Chard
Contains more Vitamin C +140.6%
Contains more Vitamin B2 +83.7%
Contains more Vitamin B3 +82.8%
Contains more Vitamin B6 +125.9%
Contains more Folate +844.4%
Contains more Vitamin K +248.3%
Contains more Vitamin A +109.9%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B5 +154.7%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin C +140.6%
Contains more Vitamin B2 +83.7%
Contains more Vitamin B3 +82.8%
Contains more Vitamin B6 +125.9%
Contains more Folate +844.4%
Contains more Vitamin K +248.3%
Contains more Vitamin A +109.9%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B5 +154.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
3
:
2
Chard
Chard
Contains more Protein +30.9%
Contains more Fats +312.5%
Contains more Other +19%
Equal in Carbs - 4.13
Equal in Water - 92.65
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Chard
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 Protein +30.9%
Contains more Fats +312.5%
Contains more Other +19%
Equal in Carbs - 4.13
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +375%
Contains more Polyunsaturated fat +425%
Contains less Saturated Fat -86.8%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +375%
Contains more Polyunsaturated fat +425%
Contains less Saturated Fat -86.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth leaves Chard
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Chard Opinion
Net carbs 4.02g 2.03g Amaranth leaves
Protein 2.46g 1.88g Amaranth leaves
Fats 0.33g 0.08g Amaranth leaves
Carbs 4.02g 4.13g Chard
Calories 23kcal 20kcal Amaranth leaves
Sugar 1.1g Amaranth leaves
Fiber 2.1g Chard
Calcium 215mg 58mg Amaranth leaves
Iron 2.32mg 2.26mg Amaranth leaves
Magnesium 55mg 86mg Chard
Phosphorus 50mg 33mg Amaranth leaves
Potassium 611mg 549mg Amaranth leaves
Sodium 20mg 179mg Amaranth leaves
Zinc 0.9mg 0.33mg Amaranth leaves
Copper 0.162mg 0.163mg Chard
Manganese 0.885mg 0.334mg Amaranth leaves
Selenium 0.9µg 0.9µg
Vitamin A 2917IU 6124IU Chard
Vitamin A RAE 146µg 306µg Chard
Vitamin E 1.89mg Chard
Vitamin C 43.3mg 18mg Amaranth leaves
Vitamin B1 0.027mg 0.034mg Chard
Vitamin B2 0.158mg 0.086mg Amaranth leaves
Vitamin B3 0.658mg 0.36mg Amaranth leaves
Vitamin B5 0.064mg 0.163mg Chard
Vitamin B6 0.192mg 0.085mg Amaranth leaves
Folate 85µg 9µg Amaranth leaves
Vitamin K 1140µg 327.3µg Amaranth leaves
Tryptophan 0.031mg 0.018mg Amaranth leaves
Threonine 0.099mg 0.086mg Amaranth leaves
Isoleucine 0.119mg 0.154mg Chard
Leucine 0.195mg 0.135mg Amaranth leaves
Lysine 0.127mg 0.103mg Amaranth leaves
Methionine 0.036mg 0.02mg Amaranth leaves
Phenylalanine 0.133mg 0.114mg Amaranth leaves
Valine 0.137mg 0.114mg Amaranth leaves
Histidine 0.052mg 0.038mg Amaranth leaves
Saturated Fat 0.091g 0.012g Chard
Monounsaturated Fat 0.076g 0.016g Amaranth leaves
Polyunsaturated fat 0.147g 0.028g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
278%
Amaranth leaves
113%
Chard
Minerals Daily Need Coverage Score
47%
Amaranth leaves
36%
Chard

Comparison summary

Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.079g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 159mg)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.