foodstruct logo
Find food by nutritional value | Diet analysis

Chard vs Spinach - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 134mg)
Which food contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 0.68g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.033g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Spinach
Lower in Sodium ok
Lower in Sugars ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chard Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
309
Chard
220
Spinach
Mineral Summary Score
27
Chard
30
Spinach

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
2
:
Contains more Copper +37.7%
Contains more Iron +50.6%
Contains more Calcium +94.1%
Contains more Potassium +47.2%
Contains more Zinc +47.2%
Contains less Sodium -62.9%
Equal in Magnesium - 79
Equal in Phosphorus - 49
Contains more Copper +37.7%
Contains more Iron +50.6%
Contains more Calcium +94.1%
Contains more Potassium +47.2%
Contains more Zinc +47.2%
Contains less Sodium -62.9%
Equal in Magnesium - 79
Equal in Phosphorus - 49

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
3
:
Contains more Vitamin B5 +164.6%
Contains more Vitamin K +71.9%
Contains more Vitamin A +53.3%
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +110%
Contains more Vitamin B3 +81%
Contains more Vitamin B6 +97%
Equal in Vitamin C - 28.1
Equal in Vitamin E - 2.03
Contains more Vitamin B5 +164.6%
Contains more Vitamin K +71.9%
Contains more Vitamin A +53.3%
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +110%
Contains more Vitamin B3 +81%
Contains more Vitamin B6 +97%
Equal in Vitamin C - 28.1
Equal in Vitamin E - 2.03

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
11%
Chard
17%
Spinach
Carbohydrates
4%
Chard
4%
Spinach
Fats
1%
Chard
2%
Spinach

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chard Spinach Opinion
Calories 19 23 Spinach
Protein 1.8 2.86 Spinach
Fats 0.2 0.39 Spinach
Vitamin C 30 28.1 Chard
Carbs 3.74 3.63 Chard
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 2.71 Spinach
Calcium 51 99 Spinach
Potassium 379 558 Spinach
Magnesium 81 79 Chard
Sugars 1.1 0.42 Chard
Fiber 1.6 2.2 Spinach
Copper 0.179 0.13 Chard
Zinc 0.36 0.53 Spinach
Starch
Phosphorus 46 49 Spinach
Sodium 213 79 Spinach
Vitamin A 6116 9377 Spinach
Vitamin E 1.89 2.03 Spinach
Vitamin D 0 0
Vitamin B1 0.04 0.078 Spinach
Vitamin B2 0.09 0.189 Spinach
Vitamin B3 0.4 0.724 Spinach
Vitamin B5 0.172 0.065 Chard
Vitamin B6 0.099 0.195 Spinach
Vitamin B12 0 0
Vitamin K 830 482.9 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.03 0.063 Chard
Monounsaturated Fat 0.04 0.01 Chard
Polyunsaturated fat 0.07 0.165 Spinach
Tryptophan 0.017 0.039 Spinach
Threonine 0.083 0.122 Spinach
Isoleucine 0.147 0.147
Leucine 0.13 0.223 Spinach
Lysine 0.099 0.174 Spinach
Methionine 0.019 0.053 Spinach
Phenylalanine 0.11 0.129 Spinach
Valine 0.11 0.161 Spinach
Histidine 0.036 0.064 Spinach
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.