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  6. Amaranth leaves vs. Chard

Amaranth leaves vs. Chard — In-Depth Nutrition Comparison

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Differences between amaranth leaves and chard

  • Amaranth leaves have more vitamin K, vitamin C, manganese, folate, calcium, vitamin B6, and vitamin B2, while chard has more vitamin A and magnesium.
  • Amaranth leaves' daily need coverage for vitamin K is 677% higher.
  • Chard contains 9 times less folate than amaranth leaves. Amaranth leaves contain 85µg of folate, while chard contains 9µg.
  • The amount of sodium in amaranth leaves is lower.

The food types used in this comparison are Amaranth leaves, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Amaranth leaves vs Chard infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Chard
Chard
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more CalciumCalcium +270.7%
Contains more PotassiumPotassium +11.3%
Contains more ZincZinc +172.7%
Contains more PhosphorusPhosphorus +51.5%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +165%
Contains more MagnesiumMagnesium +56.4%
~equal in Iron ~2.26mg
~equal in Copper ~0.163mg
~equal in Selenium ~0.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Chard
Chard
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin CVitamin C +140.6%
Contains more Vitamin B2Vitamin B2 +83.7%
Contains more Vitamin B3Vitamin B3 +82.8%
Contains more Vitamin B6Vitamin B6 +125.9%
Contains more Vitamin KVitamin K +248.3%
Contains more FolateFolate +844.4%
Contains more Vitamin AVitamin A +109.6%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B5Vitamin B5 +154.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Chard DV% diff.
Vitamin K 1140µg 327.3µg 677%
Vitamin C 43.3mg 18mg 28%
Manganese 0.885mg 0.334mg 24%
Folate 85µg 9µg 19%
Vitamin A 146µg 306µg 18%
Calcium 215mg 58mg 16%
Vitamin E 1.89mg 13%
Fiber 2.1g 8%
Vitamin B6 0.192mg 0.085mg 8%
Magnesium 55mg 86mg 7%
Sodium 20mg 179mg 7%
Vitamin B2 0.158mg 0.086mg 6%
Zinc 0.9mg 0.33mg 5%
Choline 28.7mg 5%
Vitamin B3 0.658mg 0.36mg 2%
Phosphorus 50mg 33mg 2%
Potassium 611mg 549mg 2%
Vitamin B5 0.064mg 0.163mg 2%
Iron 2.32mg 2.26mg 1%
Polyunsaturated fat 0.147g 0.028g 1%
Protein 2.46g 1.88g 1%
Vitamin B1 0.027mg 0.034mg 1%
Calories 23kcal 20kcal 0%
Fats 0.33g 0.08g 0%
Carbs 4.02g 4.13g 0%
Net carbs 4.02g 2.03g N/A
Sugar 1.1g N/A
Copper 0.162mg 0.163mg 0%
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.091g 0.012g 0%
Monounsaturated fat 0.076g 0.016g 0%
Tryptophan 0.031mg 0.018mg 0%
Threonine 0.099mg 0.086mg 0%
Isoleucine 0.119mg 0.154mg 0%
Leucine 0.195mg 0.135mg 0%
Lysine 0.127mg 0.103mg 0%
Methionine 0.036mg 0.02mg 0%
Phenylalanine 0.133mg 0.114mg 0%
Valine 0.137mg 0.114mg 0%
Histidine 0.052mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Chard
Chard
2
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 ProteinProtein +30.9%
Contains more FatsFats +312.5%
Contains more OtherOther +19%
~equal in Carbs ~4.13g
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +375%
Contains more Poly. FatPolyunsaturated fat +425%
Contains less Sat. FatSaturated fat -86.8%

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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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.