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, iron, magnesium, vitamin C, vitamin E, copper, and potassium.
- Chard covers your daily need for 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.
- Beetroot has a higher glycemic index (64) than chard (32).
Beets, raw and Chard, swiss, cooked, boiled, drained, without salt types were used in this article.
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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.
| Contains more PhosphorusPhosphorus | +21.2% |
| Contains less SodiumSodium | -56.4% |
| Contains more MagnesiumMagnesium | +273.9% |
| Contains more CalciumCalcium | +262.5% |
| Contains more PotassiumPotassium | +68.9% |
| Contains more IronIron | +182.5% |
| Contains more CopperCopper | +117.3% |
| Contains more SeleniumSelenium | +28.6% |
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.
| Contains more FolateFolate | +1111.1% |
| Contains more Vitamin CVitamin C | +267.3% |
| Contains more Vitamin AVitamin A | +15200% |
| Contains more Vitamin EVitamin E | +4625% |
| Contains more Vitamin B2Vitamin B2 | +115% |
| Contains more Vitamin B6Vitamin B6 | +26.9% |
| Contains more Vitamin KVitamin K | +163550% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.2µg | 327.3µg | 273% |
| Vitamin A | 2µg | 306µg | 34% |
| Folate | 109µg | 9µg | 25% |
| Iron | 0.8mg | 2.26mg | 18% |
| Vitamin C | 4.9mg | 18mg | 15% |
| Magnesium | 23mg | 86mg | 15% |
| Vitamin E | 0.04mg | 1.89mg | 12% |
| Copper | 0.075mg | 0.163mg | 10% |
| Potassium | 325mg | 549mg | 7% |
| Calcium | 16mg | 58mg | 4% |
| Sodium | 78mg | 179mg | 4% |
| Vitamin B2 | 0.04mg | 0.086mg | 4% |
| Choline | 6mg | 28.7mg | 4% |
| Fiber | 2.8g | 2.1g | 3% |
| Carbs | 9.56g | 4.13g | 2% |
| Calories | 43kcal | 20kcal | 1% |
| Protein | 1.61g | 1.88g | 1% |
| Phosphorus | 40mg | 33mg | 1% |
| Vitamin B6 | 0.067mg | 0.085mg | 1% |
| Fats | 0.17g | 0.08g | 0% |
| Net carbs | 6.76g | 2.03g | N/A |
| Sugar | 6.76g | 1.1g | N/A |
| Zinc | 0.35mg | 0.33mg | 0% |
| Manganese | 0.329mg | 0.334mg | 0% |
| Selenium | 0.7µg | 0.9µg | 0% |
| Vitamin B1 | 0.031mg | 0.034mg | 0% |
| Vitamin B3 | 0.334mg | 0.36mg | 0% |
| Vitamin B5 | 0.155mg | 0.163mg | 0% |
| Saturated fat | 0.027g | 0.012g | 0% |
| Monounsaturated fat | 0.032g | 0.016g | 0% |
| Polyunsaturated fat | 0.06g | 0.028g | 0% |
| Tryptophan | 0.019mg | 0.018mg | 0% |
| Threonine | 0.047mg | 0.086mg | 0% |
| Isoleucine | 0.048mg | 0.154mg | 0% |
| Leucine | 0.068mg | 0.135mg | 0% |
| Lysine | 0.058mg | 0.103mg | 0% |
| Methionine | 0.018mg | 0.02mg | 0% |
| Phenylalanine | 0.046mg | 0.114mg | 0% |
| Valine | 0.056mg | 0.114mg | 0% |
| Histidine | 0.021mg | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +112.5% |
| Contains more CarbsCarbs | +131.5% |
| Contains more ProteinProtein | +16.8% |
| Contains more OtherOther | +16.7% |
~equal in
Water
~92.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +114.3% |
| Contains less Sat. FatSaturated fat | -55.6% |
