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Spinach vs Chard - In-Depth Nutrition Comparison

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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.
Spinach Chard
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
Spinach Chard
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
220
Spinach
309
Chard
Mineral Summary Score
30
Spinach
27
Chard

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
:
2
Chard
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%
Contains more Copper +37.7%
Equal in Magnesium - 81
Equal in Phosphorus - 46
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%
Contains more Copper +37.7%
Equal in Magnesium - 81
Equal in Phosphorus - 46

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
:
3
Chard
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 Vitamin B5 +164.6%
Contains more Vitamin K +71.9%
Equal in Vitamin C - 30
Equal in Vitamin E - 1.89
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 Vitamin B5 +164.6%
Contains more Vitamin K +71.9%
Equal in Vitamin C - 30
Equal in Vitamin E - 1.89

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
17%
Spinach
11%
Chard
Carbohydrates
4%
Spinach
4%
Chard
Fats
2%
Spinach
1%
Chard

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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 Spinach Chard Opinion
Calories 23 19 Spinach
Protein 2.86 1.8 Spinach
Fats 0.39 0.2 Spinach
Vitamin C 28.1 30 Chard
Carbs 3.63 3.74 Chard
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 1.8 Spinach
Calcium 99 51 Spinach
Potassium 558 379 Spinach
Magnesium 79 81 Chard
Sugars 0.42 1.1 Chard
Fiber 2.2 1.6 Spinach
Copper 0.13 0.179 Chard
Zinc 0.53 0.36 Spinach
Starch
Phosphorus 49 46 Spinach
Sodium 79 213 Spinach
Vitamin A 9377 6116 Spinach
Vitamin E 2.03 1.89 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.04 Spinach
Vitamin B2 0.189 0.09 Spinach
Vitamin B3 0.724 0.4 Spinach
Vitamin B5 0.065 0.172 Chard
Vitamin B6 0.195 0.099 Spinach
Vitamin B12 0 0
Vitamin K 482.9 830 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.063 0.03 Chard
Monounsaturated Fat 0.01 0.04 Chard
Polyunsaturated fat 0.165 0.07 Spinach
Tryptophan 0.039 0.017 Spinach
Threonine 0.122 0.083 Spinach
Isoleucine 0.147 0.147
Leucine 0.223 0.13 Spinach
Lysine 0.174 0.099 Spinach
Methionine 0.053 0.019 Spinach
Phenylalanine 0.129 0.11 Spinach
Valine 0.161 0.11 Spinach
Histidine 0.064 0.036 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.