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  6. Chard vs. Carrot

Chard vs. Carrot — In-Depth Nutrition Comparison

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Important differences between Chard and Carrot

  • Chard has more Vitamin K, Iron, Magnesium, Vitamin C, Copper, Manganese, Vitamin E , and Potassium, however, Carrot has more Vitamin A RAE.
  • Chard's daily need coverage for Vitamin K is 262% more.
  • Chard has 8 times more Iron than Carrot. Chard has 2.26mg of Iron, while Carrot has 0.3mg.
  • Carrot is lower in Sodium.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Carrots, raw.

Infographic

Chard vs Carrot 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
8
:
2
Carrot
Carrot
Contains more Calcium +75.8%
Contains more Iron +653.3%
Contains more Magnesium +616.7%
Contains more Potassium +71.6%
Contains more Zinc +37.5%
Contains more Copper +262.2%
Contains more Manganese +133.6%
Contains more Selenium +800%
Contains less Sodium -61.5%
Equal in Phosphorus - 35
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Calcium +75.8%
Contains more Iron +653.3%
Contains more Magnesium +616.7%
Contains more Potassium +71.6%
Contains more Zinc +37.5%
Contains more Copper +262.2%
Contains more Manganese +133.6%
Contains more Selenium +800%
Contains less Sodium -61.5%
Equal in Phosphorus - 35

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
4
:
6
Carrot
Carrot
Contains more Vitamin E +186.4%
Contains more Vitamin C +205.1%
Contains more Vitamin B2 +48.3%
Contains more Vitamin K +2379.5%
Contains more Vitamin A +172.8%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B3 +173.1%
Contains more Vitamin B5 +67.5%
Contains more Vitamin B6 +62.4%
Contains more Folate +111.1%
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%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin E +186.4%
Contains more Vitamin C +205.1%
Contains more Vitamin B2 +48.3%
Contains more Vitamin K +2379.5%
Contains more Vitamin A +172.8%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B3 +173.1%
Contains more Vitamin B5 +67.5%
Contains more Vitamin B6 +62.4%
Contains more Folate +111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Carrot
Carrot
Contains more Protein +102.2%
Contains more Other +31.3%
Contains more Fats +200%
Contains more Carbs +132%
Equal in Water - 88.29
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +102.2%
Contains more Other +31.3%
Contains more Fats +200%
Contains more Carbs +132%
Equal in Water - 88.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Carrot
Carrot
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +317.9%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +317.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Carrot Opinion
Net carbs 2.03g 6.78g Carrot
Protein 1.88g 0.93g Chard
Fats 0.08g 0.24g Carrot
Carbs 4.13g 9.58g Carrot
Calories 20kcal 41kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 1.1g 4.74g Chard
Fiber 2.1g 2.8g Carrot
Calcium 58mg 33mg Chard
Iron 2.26mg 0.3mg Chard
Magnesium 86mg 12mg Chard
Phosphorus 33mg 35mg Carrot
Potassium 549mg 320mg Chard
Sodium 179mg 69mg Carrot
Zinc 0.33mg 0.24mg Chard
Copper 0.163mg 0.045mg Chard
Manganese 0.334mg 0.143mg Chard
Selenium 0.9µg 0.1µg Chard
Vitamin A 6124IU 16706IU Carrot
Vitamin A RAE 306µg 835µg Carrot
Vitamin E 1.89mg 0.66mg Chard
Vitamin C 18mg 5.9mg Chard
Vitamin B1 0.034mg 0.066mg Carrot
Vitamin B2 0.086mg 0.058mg Chard
Vitamin B3 0.36mg 0.983mg Carrot
Vitamin B5 0.163mg 0.273mg Carrot
Vitamin B6 0.085mg 0.138mg Carrot
Folate 9µg 19µg Carrot
Vitamin K 327.3µg 13.2µg Chard
Tryptophan 0.018mg 0.012mg Chard
Threonine 0.086mg 0.191mg Carrot
Isoleucine 0.154mg 0.077mg Chard
Leucine 0.135mg 0.102mg Chard
Lysine 0.103mg 0.101mg Chard
Methionine 0.02mg 0.02mg
Phenylalanine 0.114mg 0.061mg Chard
Valine 0.114mg 0.069mg Chard
Histidine 0.038mg 0.04mg Carrot
Saturated Fat 0.012g 0.037g Chard
Monounsaturated Fat 0.016g 0.014g Chard
Polyunsaturated fat 0.028g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Carrot
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
113%
Chard
98%
Carrot
Minerals Daily Need Coverage Score
36%
Chard
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 3.64g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 7)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 110mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.