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  6. Carrot vs. Chard

Carrot vs. Chard — In-Depth Nutrition Comparison

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Important differences between Carrot and Chard

  • Carrot has more Vitamin A RAE, however, Chard has more Vitamin K, Iron, Magnesium, Vitamin C, Copper, Manganese, Vitamin E , and Potassium.
  • Chard's daily need coverage for Vitamin K is 262% more.
  • Carrot has 3 times more Vitamin A RAE than Chard. Carrot has 835µg of Vitamin A RAE, while Chard has 306µg.
  • Carrot is lower in Sodium.

The food varieties used in the comparison are Carrots, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Carrot 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.
Carrot
Carrot
2
:
8
Chard
Chard
Contains less Sodium -61.5%
Contains more Calcium +75.8%
Contains more Iron +653.3%
Contains more Magnesium +616.7%
Contains more Potassium +71.6%
Contains more Zinc +37.5%
Contains more Copper +262.2%
Contains more Manganese +133.6%
Contains more Selenium +800%
Equal in Phosphorus - 33
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains less Sodium -61.5%
Contains more Calcium +75.8%
Contains more Iron +653.3%
Contains more Magnesium +616.7%
Contains more Potassium +71.6%
Contains more Zinc +37.5%
Contains more Copper +262.2%
Contains more Manganese +133.6%
Contains more Selenium +800%
Equal in Phosphorus - 33

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.
Carrot
Carrot
6
:
4
Chard
Chard
Contains more Vitamin A +172.8%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B3 +173.1%
Contains more Vitamin B5 +67.5%
Contains more Vitamin B6 +62.4%
Contains more Folate +111.1%
Contains more Vitamin E +186.4%
Contains more Vitamin C +205.1%
Contains more Vitamin B2 +48.3%
Contains more Vitamin K +2379.5%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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 A +172.8%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B3 +173.1%
Contains more Vitamin B5 +67.5%
Contains more Vitamin B6 +62.4%
Contains more Folate +111.1%
Contains more Vitamin E +186.4%
Contains more Vitamin C +205.1%
Contains more Vitamin B2 +48.3%
Contains more Vitamin K +2379.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
2
:
3
Chard
Chard
Contains more Fats +200%
Contains more Carbs +132%
Contains more Protein +102.2%
Contains more Other +31.3%
Equal in Water - 92.65
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 +200%
Contains more Carbs +132%
Contains more Protein +102.2%
Contains more Other +31.3%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +317.9%
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +14.3%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +317.9%
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +14.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Chard Opinion
Net carbs 6.78g 2.03g Carrot
Protein 0.93g 1.88g Chard
Fats 0.24g 0.08g Carrot
Carbs 9.58g 4.13g Carrot
Calories 41kcal 20kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 1.1g Chard
Fiber 2.8g 2.1g Carrot
Calcium 33mg 58mg Chard
Iron 0.3mg 2.26mg Chard
Magnesium 12mg 86mg Chard
Phosphorus 35mg 33mg Carrot
Potassium 320mg 549mg Chard
Sodium 69mg 179mg Carrot
Zinc 0.24mg 0.33mg Chard
Copper 0.045mg 0.163mg Chard
Manganese 0.143mg 0.334mg Chard
Selenium 0.1µg 0.9µg Chard
Vitamin A 16706IU 6124IU Carrot
Vitamin A RAE 835µg 306µg Carrot
Vitamin E 0.66mg 1.89mg Chard
Vitamin C 5.9mg 18mg Chard
Vitamin B1 0.066mg 0.034mg Carrot
Vitamin B2 0.058mg 0.086mg Chard
Vitamin B3 0.983mg 0.36mg Carrot
Vitamin B5 0.273mg 0.163mg Carrot
Vitamin B6 0.138mg 0.085mg Carrot
Folate 19µg 9µg Carrot
Vitamin K 13.2µg 327.3µg Chard
Tryptophan 0.012mg 0.018mg Chard
Threonine 0.191mg 0.086mg Carrot
Isoleucine 0.077mg 0.154mg Chard
Leucine 0.102mg 0.135mg Chard
Lysine 0.101mg 0.103mg Chard
Methionine 0.02mg 0.02mg
Phenylalanine 0.061mg 0.114mg Chard
Valine 0.069mg 0.114mg Chard
Histidine 0.04mg 0.038mg Carrot
Saturated Fat 0.037g 0.012g Chard
Monounsaturated Fat 0.014g 0.016g Chard
Polyunsaturated fat 0.117g 0.028g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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
98%
Carrot
113%
Chard
Minerals Daily Need Coverage Score
12%
Carrot
36%
Chard

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 3.64g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 7)
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 contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 110mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.