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  6. Carrot vs. Chard

Carrot vs. Chard — In-Depth Nutrition Comparison

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Important differences between carrots and chard

  • Carrots have more vitamin A; 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.
  • Carrots have 3 times more vitamin A than chard. Carrots have 16706 IU of vitamin A, while chard has 6124 IU.
  • Carrots are 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Chard
Chard
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains less SodiumSodium -61.5%
Contains more MagnesiumMagnesium +616.7%
Contains more CalciumCalcium +75.8%
Contains more PotassiumPotassium +71.6%
Contains more IronIron +653.3%
Contains more CopperCopper +262.2%
Contains more ZincZinc +37.5%
Contains more ManganeseManganese +133.6%
Contains more SeleniumSelenium +800%
~equal in Phosphorus ~33mg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 278% 13% 17% 13% 18% 16% 32% 0% 33% 14%
Chard
Chard
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Contains more Vitamin AVitamin A +172.9%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B3Vitamin B3 +173.1%
Contains more Vitamin B5Vitamin B5 +67.5%
Contains more Vitamin B6Vitamin B6 +62.4%
Contains more FolateFolate +111.1%
Contains more Vitamin CVitamin C +205.1%
Contains more Vitamin EVitamin E +186.4%
Contains more Vitamin B2Vitamin B2 +48.3%
Contains more Vitamin KVitamin K +2379.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Chard DV% diff.
Vitamin K 13.2µg 327.3µg 262%
Vitamin A 835µg 306µg 59%
Iron 0.3mg 2.26mg 25%
Magnesium 12mg 86mg 18%
Vitamin C 5.9mg 18mg 13%
Copper 0.045mg 0.163mg 13%
Vitamin E 0.66mg 1.89mg 8%
Manganese 0.143mg 0.334mg 8%
Potassium 320mg 549mg 7%
Sodium 69mg 179mg 5%
Vitamin B3 0.983mg 0.36mg 4%
Vitamin B6 0.138mg 0.085mg 4%
Choline 8.8mg 28.7mg 4%
Calcium 33mg 58mg 3%
Fiber 2.8g 2.1g 3%
Vitamin B1 0.066mg 0.034mg 3%
Folate 19µg 9µg 3%
Protein 0.93g 1.88g 2%
Carbs 9.58g 4.13g 2%
Vitamin B2 0.058mg 0.086mg 2%
Vitamin B5 0.273mg 0.163mg 2%
Calories 41kcal 20kcal 1%
Zinc 0.24mg 0.33mg 1%
Starch 1.43g 1%
Selenium 0.1µg 0.9µg 1%
Polyunsaturated fat 0.117g 0.028g 1%
Fructose 0.55g 1%
Protein per 100 calories 2.3g 9.4g N/A
Calories per 10 g protein 441kcal 106kcal N/A
Weight per 100 calories 244g 500g N/A
Fats 0.24g 0.08g 0%
Net carbs 6.78g 2.03g N/A
Sugar 4.74g 1.1g N/A
Phosphorus 35mg 33mg 0%
Saturated fat 0.037g 0.012g 0%
Monounsaturated fat 0.014g 0.016g 0%
Tryptophan 0.012mg 0.018mg 0%
Threonine 0.191mg 0.086mg 0%
Isoleucine 0.077mg 0.154mg 0%
Leucine 0.102mg 0.135mg 0%
Lysine 0.101mg 0.103mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.061mg 0.114mg 0%
Valine 0.069mg 0.114mg 0%
Histidine 0.04mg 0.038mg 0%

Macronutrient Comparison

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

Fat Type Comparison

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

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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.