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  6. Chard raw vs. Beetroot

Chard raw vs. Beetroot — In-Depth Nutrition Comparison

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What are the differences between chard raw and beetroot?

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, iron, vitamin E, and copper, yet beetroot is higher in folate.
  • Chard raw's daily need coverage for vitamin K is 692% more.
  • Chard raw has 185 times more vitamin A than beetroot. While chard raw has 6116IU of vitamin A, beetroot has only 33IU.
  • The amount of sodium in beetroot is lower.
  • The glycemic index of chard raw is lower.

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

Infographic

Chard raw vs Beetroot 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.
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%
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%
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%
Contains less SodiumSodium -63.4%
~equal in Zinc ~0.35mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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%
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 B6Vitamin B6 +47.8%
Contains more Vitamin KVitamin K +414900%
Contains more CholineCholine +200%
Contains more FolateFolate +678.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.