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Chard vs. Spinach: Nutrition, GI, Diets, & Health

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Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on November 17, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Chard
vs
Spinach

Summary

Chard and spinach comprise over 90% water and less than 10% nutrients. Chard is slightly higher in sugars, whereas spinach is slightly higher in proteins, fats, dietary fiber, vitamins, and minerals.

Spinach is 16 times richer in vitamin B9 (folate) and 1.5 times richer in vitamin K and vitamin A than chard. Chard is 2.5 times higher in sodium, containing 180mg per 100g serving.

Introduction

Chard and spinach are leafy green vegetables, also known as leafy greens and salad greens. Like all leafy greens, they are healthy for most people but may cause adverse effects in some. This article will compare these leafy greens' nutritional values and health impacts.

Classification

Spinach (Spinacia oleracea) belongs to the Spinacia genus, whereas chard (Beta vulgaris subsp. vulgaris) belongs to the Beta genus. Both belong to the Chenopodioideae subfamily and the Amaranthaceae family. The family is also known as the amaranth family and includes primarily annual or perennial herbs or subshrubs.

Chard is also known as Swiss chard, silverbeet, perpetual spinach, leaf beet, and beet spinach.

Varieties

The three main spinach types are savoy, semi-savoy, and flat-leafed. Savoy spinach has crinkled leaves that grow relatively low and take the cold better than the other types. Semi-savoy spinach grows more upright than savoy spinach and has less crinkly leaves. The smooth-leafed spinach has a very smooth surface, making it easy to clean. This spinach can be canned, frozen, or sold fresh.

On the other hand, chard is divided into two main groups: the cicla and the flavescens groups. The flavescens group Swiss chard leaves are large and fleshy, whereas the cicla group is leafier and reminds spinach. The flavescens are subdivided into white and colorful stem groups.

Nutrition

The nutritional values in this article are presented for 100g of cooked spinach and chard. Both are boiled, drained, and contain no added salt. One cup of chard weights around 175g, whereas the same amount of spinach weights around 180g

Chard and spinach comprise over 90% water and less than 10% nutrients. Chard is slightly higher in carbs, whereas spinach is slightly higher in proteins, fats, vitamins, and minerals.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
2
:
Contains more Carbs +10.1%
Contains more Protein +58%
Contains more Fats +225%
Contains more Other +43.7%
Equal in Carbs - 3.75
Equal in Water - 91.21
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Carbs +10.1%
Contains more Protein +58%
Contains more Fats +225%
Contains more Other +43.7%
Equal in Carbs - 3.75
Equal in Water - 91.21

Calories

Chard and spinach are very low in calories, providing 20 and 23 calories per 100g serving, respectively.

Protein

Spinach contains 1g more protein than chard. Cooked spinach contains 2.97g of proteins, whereas chard contains 1.88g.

Fats

Both leafy greens contain negligible amounts of fat: less than 0.5g per 100g serving.

Carbohydrates

Chard is slightly higher in total carbs than spinach. Chard contains 4.13g of total carbs, whereas spinach contains 3.75g per 100g serving.

Among the carbohydrates in chard, dietary fiber makes up 2.1g, and sugars make up 1.1g; in spinach, dietary fiber makes up 2.4g, and sugars make up 0.43g.

Vitamins

Both chard and spinach are rich in vitamins and minerals, spinach being significantly richer in some.

Spinach is 16 times richer in vitamin B9 (folate) and 1.5 times richer in vitamin K and vitamin A than chard. However, both cover the recommended daily value (DV) of vitamins K and A by over 100%. Spinach covers the recommended daily value of folate by 37%.

100g of spinach covers the DV of vitamins A and K by 210% and 410%, respectively. Chard covers the DV of vitamins A and K by 122% and 273%, respectively.

Spinach is richer in vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, and vitamin E. On the other hand, chard is richer in vitamin C and slightly richer in vitamin B5.

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
2
:
Contains more Vitamin C +83.7%
Contains more Vitamin B5 +12.4%
Contains more Vitamin A +71.1%
Contains more Vitamin E +10.1%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B3 +36.1%
Contains more Vitamin B6 +184.7%
Contains more Folate +1522.2%
Contains more Vitamin K +50.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +83.7%
Contains more Vitamin B5 +12.4%
Contains more Vitamin A +71.1%
Contains more Vitamin E +10.1%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B3 +36.1%
Contains more Vitamin B6 +184.7%
Contains more Folate +1522.2%
Contains more Vitamin K +50.8%

Vitamin K & Anticoagulants

Vitamin K plays a significant role in coagulation (blood clotting), while Warfarin (Coumadin) and other anticoagulants make the blood clot more slowly. If you take warfarin or similar drugs, it is advised to make sure that you consume consistent amounts of vitamin K daily to avoid the risk of bleeding or making blood clots (1).

Minerals

Spinach is over 2.5 times richer in manganese, 2 times richer in calcium and zinc, and 1.5 times richer in iron. Spinach is also richer in phosphorus and selenium, whereas chard is richer in potassium. Both contain similar levels of magnesium and copper.

Chard is naturally 2.5 times higher in sodium. A 100g of chard and spinach contain 180mg and 70mg of sodium, respectively. According to the FDA, the RDV of sodium should be less than 2300 mg daily (2).

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
1
:
Contains more Potassium +17.8%
Contains more Calcium +134.5%
Contains more Iron +58%
Contains more Phosphorus +69.7%
Contains less Sodium -60.9%
Contains more Zinc +130.3%
Contains more Manganese +179.9%
Contains more Selenium +66.7%
Equal in Magnesium - 87
Equal in Copper - 0.174
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Potassium +17.8%
Contains more Calcium +134.5%
Contains more Iron +58%
Contains more Phosphorus +69.7%
Contains less Sodium -60.9%
Contains more Zinc +130.3%
Contains more Manganese +179.9%
Contains more Selenium +66.7%
Equal in Magnesium - 87
Equal in Copper - 0.174

Oxalates & Kidney Stones

Both card and spinach are high in oxalates. The oxalate content of chard is 812mg per 100g serving, whereas the oxalate content of spinach is 490mg.

Most people can safely consume oxalates or oxalic acids; however, those in risk groups (current and previous history or family history of oxalate kidney stones) should avoid consuming high-oxalate foods (3).

Phytochemicals

Phytochemicals are non-nutrient bioactive plant compounds linked to a reduced risk of chronic diseases and cancer.

Spinach is studied to contain phytosterols, saponins, alkaloids, phenolics, tannins, glycosides, flavonoids, quinones, coumarin, terpenoids, anthocyanins, and emodins (4, 5).

Chard contains betalains, flavonoids, phenolic acids, saponins, and terpenoids (6, 7).

Lutein and Zeaxanthin

Lutein and zeaxanthin, terpenoid carotenoid subtypes, are also present in leafy greens. 100g of cooked spinach contains 11300 mcg of lutein + zeaxanthin, whereas chard contains 11000 mcg. Lutein and zeaxanthin are studied to have antioxidant, anti-inflammatory, and structural functions in neural tissue and protect against eye damage by absorbing harmful blue light entering the eye (8).

Glycemic Index

The glycemic index values of spinach and chard are yet to be calculated. However, leafy greens are low in sugar and high in dietary fiber; thus, they can be considered low-glycemic index foods.

Acidity

The PRAL (Potential Renal Acid Load) value demonstrates how much acid or base the organism produces after consuming a particular food.

The PRAL value of chard is -12.4, whereas the PRAL value of spinach is -10.3. The negative PRAL values show that the food is base-producing.

Diets & Weight Loss

Both equally fit into the low-calorie diets. Spinach may be preferred in low-carb, low-fat, high-fiber, and high-protein diets. Spinach is also the better choice in a sodium-restricting diet.

Both fit into the keto, Atkins, and Mediterranean diets, anti-inflammatory diets, and the Dukan diet’s “Cruise” and “Consolidation” phases.

Leafy greens contain plant components called thylakoids. They are studied to promote satiety and reduce hunger, leading to decreased food intake and weight and body fat loss. Thylakoids may also regulate intestinal glucose uptake and act as a prebiotic for the colonic microbiota (9).

Health Impact

Chard and spinach are considered leafy green vegetables and belong to the same plant family; therefore, they show mainly similar effects on human health.

Cardiovascular Health

Leafy greens consumption, such as spinach and Swiss chard, is associated with cardiovascular health benefits and decreased risk of heart disease. According to large observational studies, leafy green and cruciferous vegetable intake are superior to yellow-orange-red vegetable and legume intake in promoting heart health (10).

Leafy greens are rich in inorganic nitrates; they mainly have a greater nitrate concentration in autumn than in spring (11). The nitrate is converted to nitrite and NO or nitric oxide; the NO widens blood vessels and lowers blood pressure (both systolic and diastolic); thus, it may help those with high blood pressure. Nitric oxide may also decrease the risk of cardiac hypertrophy and fibrosis (12).

Diabetes

According to the British Medical Journal (BMJ), increasing daily intake of leafy greens may significantly reduce the risk of type 2 diabetes (13).

Swiss chard extracts may regulate blood sugar levels due to their apigenin flavonoid content (14, 15). Bioactive compounds in spinach may also regulate blood glucose levels (16).

Cancer

Studies suggest that high amounts of carotenoids found in chard and spinach may reduce the risk of certain cancers, such as lung, bladder, and prostate cancers (17, 18, 19).

The dietary fiber and nutrients with antioxidant activity in leafy greens decrease the risk of colorectal cancer (20, 21).

Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: November 17, 2023
Medically reviewed by Elen Khachatrian

Infographic

Chard vs Spinach infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
2
:
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +289.3%
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +289.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Spinach Opinion
Net carbs 2.03g 1.35g Chard
Protein 1.88g 2.97g Spinach
Fats 0.08g 0.26g Spinach
Carbs 4.13g 3.75g Chard
Calories 20kcal 23kcal Spinach
Sugar 1.1g 0.43g Spinach
Fiber 2.1g 2.4g Spinach
Calcium 58mg 136mg Spinach
Iron 2.26mg 3.57mg Spinach
Magnesium 86mg 87mg Spinach
Phosphorus 33mg 56mg Spinach
Potassium 549mg 466mg Chard
Sodium 179mg 70mg Spinach
Zinc 0.33mg 0.76mg Spinach
Copper 0.163mg 0.174mg Spinach
Manganese 0.334mg 0.935mg Spinach
Selenium 0.9µg 1.5µg Spinach
Vitamin A 6124IU 10481IU Spinach
Vitamin A RAE 306µg 524µg Spinach
Vitamin E 1.89mg 2.08mg Spinach
Vitamin C 18mg 9.8mg Chard
Vitamin B1 0.034mg 0.095mg Spinach
Vitamin B2 0.086mg 0.236mg Spinach
Vitamin B3 0.36mg 0.49mg Spinach
Vitamin B5 0.163mg 0.145mg Chard
Vitamin B6 0.085mg 0.242mg Spinach
Folate 9µg 146µg Spinach
Vitamin K 327.3µg 493.6µg Spinach
Tryptophan 0.018mg 0.04mg Spinach
Threonine 0.086mg 0.127mg Spinach
Isoleucine 0.154mg 0.152mg Chard
Leucine 0.135mg 0.231mg Spinach
Lysine 0.103mg 0.182mg Spinach
Methionine 0.02mg 0.055mg Spinach
Phenylalanine 0.114mg 0.134mg Spinach
Valine 0.114mg 0.168mg Spinach
Histidine 0.038mg 0.066mg Spinach
Saturated Fat 0.012g 0.043g Chard
Monounsaturated Fat 0.016g 0.006g Chard
Polyunsaturated fat 0.028g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
183%
Spinach
Minerals Daily Need Coverage Score
36%
Chard
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 109mg)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.031g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.2)
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)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.