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  6. Beetroot vs. Chard

Beetroot vs. Chard — In-Depth Nutrition Comparison

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How are Beetroot and Chard different?

  • Beetroot is richer in Folate, while Chard is higher in Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin C, Vitamin E , Copper, and Potassium.
  • Chard covers your daily need of Vitamin K 273% more than Beetroot.
  • Beetroot contains 12 times more Folate than Chard. Beetroot contains 109µg of Folate, while Chard contains 9µg.
  • Beetroot is lower in Sodium.

Beets, raw and Chard, swiss, cooked, boiled, drained, without salt types were used in this article.

Infographic

Beetroot 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.
Beetroot
Beetroot
3
:
7
Chard
Chard
Contains more Phosphorus +21.2%
Contains less Sodium -56.4%
Contains more Calcium +262.5%
Contains more Iron +182.5%
Contains more Magnesium +273.9%
Contains more Potassium +68.9%
Contains more Copper +117.3%
Contains more Selenium +28.6%
Equal in Zinc - 0.33
Equal in Manganese - 0.334
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +21.2%
Contains less Sodium -56.4%
Contains more Calcium +262.5%
Contains more Iron +182.5%
Contains more Magnesium +273.9%
Contains more Potassium +68.9%
Contains more Copper +117.3%
Contains more Selenium +28.6%
Equal in Zinc - 0.33
Equal in Manganese - 0.334

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.
Beetroot
Beetroot
1
:
9
Chard
Chard
Contains more Folate +1111.1%
Contains more Vitamin A +18457.6%
Contains more Vitamin E +4625%
Contains more Vitamin C +267.3%
Contains more Vitamin B2 +115%
Contains more Vitamin B6 +26.9%
Contains more Vitamin K +163550%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B3 - 0.36
Equal in Vitamin B5 - 0.163
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 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 Folate +1111.1%
Contains more Vitamin A +18457.6%
Contains more Vitamin E +4625%
Contains more Vitamin C +267.3%
Contains more Vitamin B2 +115%
Contains more Vitamin B6 +26.9%
Contains more Vitamin K +163550%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B3 - 0.36
Equal in Vitamin B5 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
2
:
3
Chard
Chard
Contains more Fats +112.5%
Contains more Carbs +131.5%
Contains more Protein +16.8%
Contains more Other +16.7%
Equal in Water - 92.65
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +112.5%
Contains more Carbs +131.5%
Contains more Protein +16.8%
Contains more Other +16.7%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +114.3%
Contains less Saturated Fat -55.6%
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +114.3%
Contains less Saturated Fat -55.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Chard Opinion
Net carbs 6.76g 2.03g Beetroot
Protein 1.61g 1.88g Chard
Fats 0.17g 0.08g Beetroot
Carbs 9.56g 4.13g Beetroot
Calories 43kcal 20kcal Beetroot
Sugar 6.76g 1.1g Chard
Fiber 2.8g 2.1g Beetroot
Calcium 16mg 58mg Chard
Iron 0.8mg 2.26mg Chard
Magnesium 23mg 86mg Chard
Phosphorus 40mg 33mg Beetroot
Potassium 325mg 549mg Chard
Sodium 78mg 179mg Beetroot
Zinc 0.35mg 0.33mg Beetroot
Copper 0.075mg 0.163mg Chard
Manganese 0.329mg 0.334mg Chard
Selenium 0.7µg 0.9µg Chard
Vitamin A 33IU 6124IU Chard
Vitamin A RAE 2µg 306µg Chard
Vitamin E 0.04mg 1.89mg Chard
Vitamin C 4.9mg 18mg Chard
Vitamin B1 0.031mg 0.034mg Chard
Vitamin B2 0.04mg 0.086mg Chard
Vitamin B3 0.334mg 0.36mg Chard
Vitamin B5 0.155mg 0.163mg Chard
Vitamin B6 0.067mg 0.085mg Chard
Folate 109µg 9µg Beetroot
Vitamin K 0.2µg 327.3µg Chard
Tryptophan 0.019mg 0.018mg Beetroot
Threonine 0.047mg 0.086mg Chard
Isoleucine 0.048mg 0.154mg Chard
Leucine 0.068mg 0.135mg Chard
Lysine 0.058mg 0.103mg Chard
Methionine 0.018mg 0.02mg Chard
Phenylalanine 0.046mg 0.114mg Chard
Valine 0.056mg 0.114mg Chard
Histidine 0.021mg 0.038mg Chard
Saturated Fat 0.027g 0.012g Chard
Monounsaturated Fat 0.032g 0.016g Beetroot
Polyunsaturated fat 0.06g 0.028g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot 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
12%
Beetroot
113%
Chard
Minerals Daily Need Coverage Score
19%
Beetroot
36%
Chard

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 5.66g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 32)
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 is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 101mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.