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  6. Beetroot vs. Chard raw

Beetroot vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between beetroot and chard raw?

  • Beetroot is higher in folate, yet chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, iron, vitamin E, and copper.
  • Chard raw's daily need coverage for vitamin K is 692% more.
  • Beetroot has 8 times more folate than chard raw. While beetroot has 109µg of folate, chard raw has only 14µg.
  • The amount of sodium in beetroot is lower.
  • The glycemic index of chard raw is lower.

We used Beets, raw and Chard, swiss, raw types in this article.

Infographic

Beetroot vs Chard raw 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -63.4%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +218.8%
Contains more PotassiumPotassium +16.6%
Contains more IronIron +125%
Contains more CopperCopper +138.7%
Contains more PhosphorusPhosphorus +15%
Contains more ManganeseManganese +11.2%
Contains more SeleniumSelenium +28.6%
~equal in Zinc ~0.36mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more FolateFolate +678.6%
Contains more Vitamin CVitamin C +512.2%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin EVitamin E +4625%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B5Vitamin B5 +11%
Contains more Vitamin B6Vitamin B6 +47.8%
Contains more Vitamin KVitamin K +414900%
Contains more CholineCholine +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Chard raw DV% diff.
Vitamin K 0.2µg 830µg 692%
Vitamin A 2µg 306µg 34%
Vitamin C 4.9mg 30mg 28%
Folate 109µg 14µg 24%
Magnesium 23mg 81mg 14%
Iron 0.8mg 1.8mg 13%
Copper 0.075mg 0.179mg 12%
Vitamin E 0.04mg 1.89mg 12%
Sodium 78mg 213mg 6%
Fiber 2.8g 1.6g 5%
Calcium 16mg 51mg 4%
Vitamin B2 0.04mg 0.09mg 4%
Potassium 325mg 379mg 2%
Manganese 0.329mg 0.366mg 2%
Carbs 9.56g 3.74g 2%
Vitamin B6 0.067mg 0.099mg 2%
Choline 6mg 18mg 2%
Calories 43kcal 19kcal 1%
Vitamin B1 0.031mg 0.04mg 1%
Phosphorus 40mg 46mg 1%
Protein 1.61g 1.8g 0%
Fats 0.17g 0.2g 0%
Net carbs 6.76g 2.14g N/A
Sugar 6.76g 1.1g N/A
Zinc 0.35mg 0.36mg 0%
Selenium 0.7µg 0.9µg 0%
Vitamin B3 0.334mg 0.4mg 0%
Vitamin B5 0.155mg 0.172mg 0%
Saturated fat 0.027g 0.03g 0%
Monounsaturated fat 0.032g 0.04g 0%
Polyunsaturated fat 0.06g 0.07g 0%
Tryptophan 0.019mg 0.017mg 0%
Threonine 0.047mg 0.083mg 0%
Isoleucine 0.048mg 0.147mg 0%
Leucine 0.068mg 0.13mg 0%
Lysine 0.058mg 0.099mg 0%
Methionine 0.018mg 0.019mg 0%
Phenylalanine 0.046mg 0.11mg 0%
Valine 0.056mg 0.11mg 0%
Histidine 0.021mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more CarbsCarbs +155.6%
Contains more ProteinProtein +11.8%
Contains more FatsFats +17.6%
Contains more OtherOther +48.1%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated fat -10%
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +16.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.