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  6. Artichoke vs. Chard

Artichoke vs. Chard — In-Depth Nutrition Comparison

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A recap on differences between Artichoke and Chard

  • Artichoke is higher in Folate, Fiber, Phosphorus, and Copper, yet Chard is higher in Vitamin K, Vitamin A RAE, Iron, Vitamin E , Vitamin C, and Magnesium.
  • Chard covers your daily Vitamin K needs 260% more than Artichoke.
  • Artichoke contains 8 times more Folate than Chard. While Artichoke contains 68µg of Folate, Chard contains only 9µg.

Food varieties used in this article are Artichokes, (globe or french), raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Artichoke 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.
Artichoke
Artichoke
4
:
6
Chard
Chard
Contains more Phosphorus +172.7%
Contains less Sodium -47.5%
Contains more Zinc +48.5%
Contains more Copper +41.7%
Contains more Calcium +31.8%
Contains more Iron +76.6%
Contains more Magnesium +43.3%
Contains more Potassium +48.4%
Contains more Manganese +30.5%
Contains more Selenium +350%
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +172.7%
Contains less Sodium -47.5%
Contains more Zinc +48.5%
Contains more Copper +41.7%
Contains more Calcium +31.8%
Contains more Iron +76.6%
Contains more Magnesium +43.3%
Contains more Potassium +48.4%
Contains more Manganese +30.5%
Contains more Selenium +350%

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.
Artichoke
Artichoke
5
:
5
Chard
Chard
Contains more Vitamin B1 +111.8%
Contains more Vitamin B3 +190.6%
Contains more Vitamin B5 +107.4%
Contains more Vitamin B6 +36.5%
Contains more Folate +655.6%
Contains more Vitamin A +47007.7%
Contains more Vitamin E +894.7%
Contains more Vitamin C +53.8%
Contains more Vitamin B2 +30.3%
Contains more Vitamin K +2111.5%
Artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
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 B1 +111.8%
Contains more Vitamin B3 +190.6%
Contains more Vitamin B5 +107.4%
Contains more Vitamin B6 +36.5%
Contains more Folate +655.6%
Contains more Vitamin A +47007.7%
Contains more Vitamin E +894.7%
Contains more Vitamin C +53.8%
Contains more Vitamin B2 +30.3%
Contains more Vitamin K +2111.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Artichoke
Artichoke
3
:
2
Chard
Chard
Contains more Protein +73.9%
Contains more Fats +87.5%
Contains more Carbs +154.5%
Contains more Other +11.5%
Equal in Water - 92.65
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 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 Protein +73.9%
Contains more Fats +87.5%
Contains more Carbs +154.5%
Contains more Other +11.5%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Artichoke
Artichoke
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +128.6%
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +220%
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +128.6%
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +220%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Artichoke Chard Opinion
Net carbs 5.11g 2.03g Artichoke
Protein 3.27g 1.88g Artichoke
Fats 0.15g 0.08g Artichoke
Carbs 10.51g 4.13g Artichoke
Calories 47kcal 20kcal Artichoke
Sugar 0.99g 1.1g Artichoke
Fiber 5.4g 2.1g Artichoke
Calcium 44mg 58mg Chard
Iron 1.28mg 2.26mg Chard
Magnesium 60mg 86mg Chard
Phosphorus 90mg 33mg Artichoke
Potassium 370mg 549mg Chard
Sodium 94mg 179mg Artichoke
Zinc 0.49mg 0.33mg Artichoke
Copper 0.231mg 0.163mg Artichoke
Manganese 0.256mg 0.334mg Chard
Selenium 0.2µg 0.9µg Chard
Vitamin A 13IU 6124IU Chard
Vitamin A RAE 1µg 306µg Chard
Vitamin E 0.19mg 1.89mg Chard
Vitamin C 11.7mg 18mg Chard
Vitamin B1 0.072mg 0.034mg Artichoke
Vitamin B2 0.066mg 0.086mg Chard
Vitamin B3 1.046mg 0.36mg Artichoke
Vitamin B5 0.338mg 0.163mg Artichoke
Vitamin B6 0.116mg 0.085mg Artichoke
Folate 68µg 9µg Artichoke
Vitamin K 14.8µg 327.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.036g 0.012g Chard
Monounsaturated Fat 0.005g 0.016g Chard
Polyunsaturated fat 0.064g 0.028g Artichoke

Which food is preferable for your diet?

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

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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
19%
Artichoke
113%
Chard
Minerals Daily Need Coverage Score
31%
Artichoke
36%
Chard

Comparison summary

Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.024g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Artichoke
Artichoke contains less Sodium (difference - 85mg)
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)
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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.