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  6. Spinach raw vs. Chard raw

Spinach raw vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between Spinach raw and Chard raw

  • Spinach raw is richer in Folate, Manganese, Vitamin A RAE, Iron, Vitamin B2, Vitamin B6, and Potassium, yet Chard raw is richer in Vitamin K, and Copper.
  • Daily need coverage for Vitamin K from Chard raw is 289% higher.
  • Spinach raw contains 14 times more Folate than Chard raw. Spinach raw contains 194µg of Folate, while Chard raw contains 14µg.
  • Spinach raw contains less Sodium.

Food types used in this article are Spinach, raw and Chard, swiss, raw.

Infographic

Spinach raw vs Chard raw 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.
Spinach raw
Spinach raw
8
:
2
Chard raw
Chard raw
Contains more Calcium +94.1%
Contains more Iron +50.6%
Contains more Potassium +47.2%
Contains less Sodium -62.9%
Contains more Zinc +47.2%
Contains more Manganese +145.1%
Contains more Selenium +11.1%
Contains more Copper +37.7%
Equal in Magnesium - 81
Equal in Phosphorus - 46
Equal in Selenium - 0.9
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +94.1%
Contains more Iron +50.6%
Contains more Potassium +47.2%
Contains less Sodium -62.9%
Contains more Zinc +47.2%
Contains more Manganese +145.1%
Contains more Selenium +11.1%
Contains more Copper +37.7%
Equal in Magnesium - 81
Equal in Phosphorus - 46
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.
Spinach raw
Spinach raw
7
:
3
Chard raw
Chard raw
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%
Contains more Folate +1285.7%
Contains more Vitamin B5 +164.6%
Contains more Vitamin K +71.9%
Equal in Vitamin E - 1.89
Equal in Vitamin C - 30
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
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%
Contains more Folate +1285.7%
Contains more Vitamin B5 +164.6%
Contains more Vitamin K +71.9%
Equal in Vitamin E - 1.89
Equal in Vitamin C - 30

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Chard raw
Chard raw
Contains more Protein +58.9%
Contains more Fats +95%
Equal in Carbs - 3.74
Equal in Water - 92.66
Equal in Other - 1.6
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +58.9%
Contains more Fats +95%
Equal in Carbs - 3.74
Equal in Water - 92.66
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Chard raw
Chard raw
Contains more Polyunsaturated fat +135.7%
Contains less Saturated Fat -52.4%
Contains more Monounsaturated Fat +300%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Polyunsaturated fat +135.7%
Contains less Saturated Fat -52.4%
Contains more Monounsaturated Fat +300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Chard raw Opinion
Net carbs 1.43g 2.14g Chard raw
Protein 2.86g 1.8g Spinach raw
Fats 0.39g 0.2g Spinach raw
Carbs 3.63g 3.74g Chard raw
Calories 23kcal 19kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 0.42g 1.1g Spinach raw
Fiber 2.2g 1.6g Spinach raw
Calcium 99mg 51mg Spinach raw
Iron 2.71mg 1.8mg Spinach raw
Magnesium 79mg 81mg Chard raw
Phosphorus 49mg 46mg Spinach raw
Potassium 558mg 379mg Spinach raw
Sodium 79mg 213mg Spinach raw
Zinc 0.53mg 0.36mg Spinach raw
Copper 0.13mg 0.179mg Chard raw
Manganese 0.897mg 0.366mg Spinach raw
Selenium 1µg 0.9µg Spinach raw
Vitamin A 9377IU 6116IU Spinach raw
Vitamin A RAE 469µg 306µg Spinach raw
Vitamin E 2.03mg 1.89mg Spinach raw
Vitamin C 28.1mg 30mg Chard raw
Vitamin B1 0.078mg 0.04mg Spinach raw
Vitamin B2 0.189mg 0.09mg Spinach raw
Vitamin B3 0.724mg 0.4mg Spinach raw
Vitamin B5 0.065mg 0.172mg Chard raw
Vitamin B6 0.195mg 0.099mg Spinach raw
Folate 194µg 14µg Spinach raw
Vitamin K 482.9µg 830µg Chard raw
Tryptophan 0.039mg 0.017mg Spinach raw
Threonine 0.122mg 0.083mg Spinach raw
Isoleucine 0.147mg 0.147mg
Leucine 0.223mg 0.13mg Spinach raw
Lysine 0.174mg 0.099mg Spinach raw
Methionine 0.053mg 0.019mg Spinach raw
Phenylalanine 0.129mg 0.11mg Spinach raw
Valine 0.161mg 0.11mg Spinach raw
Histidine 0.064mg 0.036mg Spinach raw
Saturated Fat 0.063g 0.03g Chard raw
Monounsaturated Fat 0.01g 0.04g Chard raw
Polyunsaturated fat 0.165g 0.07g Spinach raw

Which food is preferable for your diet?

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

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
181%
Spinach raw
222%
Chard raw
Minerals Daily Need Coverage Score
45%
Spinach raw
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 134mg)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.033g)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.