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  6. Ginger vs. Chard

Ginger vs. Chard — In-Depth Nutrition Comparison

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The main differences between Ginger and Chard

  • Ginger is richer in Copper, and Vitamin B6, yet Chard is richer in Vitamin K, Vitamin A RAE, Iron, Vitamin C, Vitamin E , and Magnesium.
  • Daily need coverage for Vitamin K from Chard is 273% higher.
  • Ginger contains 2 times more Vitamin B6 than Chard. Ginger contains 0.16mg of Vitamin B6, while Chard contains 0.085mg.
  • Ginger contains less Sodium.

Food types used in this article are Ginger root, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Ginger 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.
Ginger
Ginger
4
:
6
Chard
Chard
Contains less Sodium -92.7%
Contains more Copper +38.7%
Contains more Calcium +262.5%
Contains more Iron +276.7%
Contains more Magnesium +100%
Contains more Potassium +32.3%
Contains more Manganese +45.9%
Contains more Selenium +28.6%
Equal in Phosphorus - 33
Equal in Zinc - 0.33
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains less Sodium -92.7%
Contains more Copper +38.7%
Contains more Calcium +262.5%
Contains more Iron +276.7%
Contains more Magnesium +100%
Contains more Potassium +32.3%
Contains more Manganese +45.9%
Contains more Selenium +28.6%
Equal in Phosphorus - 33
Equal in Zinc - 0.33

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.
Ginger
Ginger
4
:
6
Chard
Chard
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B6 +88.2%
Contains more Folate +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +626.9%
Contains more Vitamin C +260%
Contains more Vitamin B1 +36%
Contains more Vitamin B2 +152.9%
Contains more Vitamin K +327200%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 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%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B6 +88.2%
Contains more Folate +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +626.9%
Contains more Vitamin C +260%
Contains more Vitamin B1 +36%
Contains more Vitamin B2 +152.9%
Contains more Vitamin K +327200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
2
:
3
Chard
Chard
Contains more Fats +837.5%
Contains more Carbs +330.3%
Contains more Water +17.4%
Contains more Other +63.6%
Equal in Protein - 1.88
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 Fats +837.5%
Contains more Carbs +330.3%
Contains more Water +17.4%
Contains more Other +63.6%
Equal in Protein - 1.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +862.5%
Contains more Polyunsaturated fat +450%
Contains less Saturated Fat -94.1%
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +862.5%
Contains more Polyunsaturated fat +450%
Contains less Saturated Fat -94.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Chard Opinion
Net carbs 15.77g 2.03g Ginger
Protein 1.82g 1.88g Chard
Fats 0.75g 0.08g Ginger
Carbs 17.77g 4.13g Ginger
Calories 80kcal 20kcal Ginger
Sugar 1.7g 1.1g Chard
Fiber 2g 2.1g Chard
Calcium 16mg 58mg Chard
Iron 0.6mg 2.26mg Chard
Magnesium 43mg 86mg Chard
Phosphorus 34mg 33mg Ginger
Potassium 415mg 549mg Chard
Sodium 13mg 179mg Ginger
Zinc 0.34mg 0.33mg Ginger
Copper 0.226mg 0.163mg Ginger
Manganese 0.229mg 0.334mg Chard
Selenium 0.7µg 0.9µg Chard
Vitamin A 0IU 6124IU Chard
Vitamin A RAE 0µg 306µg Chard
Vitamin E 0.26mg 1.89mg Chard
Vitamin C 5mg 18mg Chard
Vitamin B1 0.025mg 0.034mg Chard
Vitamin B2 0.034mg 0.086mg Chard
Vitamin B3 0.75mg 0.36mg Ginger
Vitamin B5 0.203mg 0.163mg Ginger
Vitamin B6 0.16mg 0.085mg Ginger
Folate 11µg 9µg Ginger
Vitamin K 0.1µg 327.3µg Chard
Tryptophan 0.012mg 0.018mg Chard
Threonine 0.036mg 0.086mg Chard
Isoleucine 0.051mg 0.154mg Chard
Leucine 0.074mg 0.135mg Chard
Lysine 0.057mg 0.103mg Chard
Methionine 0.013mg 0.02mg Chard
Phenylalanine 0.045mg 0.114mg Chard
Valine 0.073mg 0.114mg Chard
Histidine 0.03mg 0.038mg Chard
Saturated Fat 0.203g 0.012g Chard
Monounsaturated Fat 0.154g 0.016g Ginger
Polyunsaturated fat 0.154g 0.028g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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
9%
Ginger
113%
Chard
Minerals Daily Need Coverage Score
23%
Ginger
36%
Chard

Comparison summary

Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 166mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.191g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.5)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.