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Chard raw vs. Asparagus — In-Depth Nutrition Comparison

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How are chard raw and asparagus different?

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, and vitamin E, while asparagus is higher in folate and vitamin B1.
  • Chard raw covers your daily need for vitamin K, 657% more than asparagus.
  • Chard raw contains 107 times more sodium than asparagus. Chard raw contains 213mg of sodium, while asparagus contains 2mg.

Chard, swiss, raw and Asparagus, raw types were used in this article.

Infographic

Chard raw vs Asparagus 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 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +478.6%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +87.6%
Contains more ManganeseManganese +131.6%
Contains more IronIron +18.9%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +13%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +155.6%
~equal in Copper ~0.189mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +435.7%
Contains more Vitamin AVitamin A +705.3%
Contains more Vitamin EVitamin E +67.3%
Contains more Vitamin KVitamin K +1895.2%
Contains more CholineCholine +12.5%
Contains more Vitamin B1Vitamin B1 +257.5%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more Vitamin B3Vitamin B3 +144.5%
Contains more Vitamin B5Vitamin B5 +59.3%
Contains more FolateFolate +271.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.091mg
~equal in Vitamin B12 ~0µg

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +66.7%
Contains more OtherOther +175.9%
Contains more ProteinProtein +22.2%
~equal in Carbs ~3.88g
~equal in Water ~93.22g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +40%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard raw Asparagus DV% diff.
Vitamin K 830µg 41.6µg 657%
Vitamin A 306µg 38µg 30%
Vitamin C 30mg 5.6mg 27%
Magnesium 81mg 14mg 16%
Folate 14µg 52µg 10%
Vitamin B1 0.04mg 0.143mg 9%
Sodium 213mg 2mg 9%
Manganese 0.366mg 0.158mg 9%
Potassium 379mg 202mg 5%
Vitamin E 1.89mg 1.13mg 5%
Vitamin B3 0.4mg 0.978mg 4%
Vitamin B2 0.09mg 0.141mg 4%
Iron 1.8mg 2.14mg 4%
Selenium 0.9µg 2.3µg 3%
Calcium 51mg 24mg 3%
Vitamin B5 0.172mg 0.274mg 2%
Fiber 1.6g 2.1g 2%
Zinc 0.36mg 0.54mg 2%
Vitamin B6 0.099mg 0.091mg 1%
Fructose 1g 1%
Protein 1.8g 2.2g 1%
Phosphorus 46mg 52mg 1%
Copper 0.179mg 0.189mg 1%
Calories 19kcal 20kcal 0%
Fats 0.2g 0.12g 0%
Carbs 3.74g 3.88g 0%
Net carbs 2.14g 1.78g N/A
Sugar 1.1g 1.88g N/A
Choline 18mg 16mg 0%
Saturated fat 0.03g 0.04g 0%
Monounsaturated fat 0.04g 0g 0%
Polyunsaturated fat 0.07g 0.05g 0%
Tryptophan 0.017mg 0.027mg 0%
Threonine 0.083mg 0.084mg 0%
Isoleucine 0.147mg 0.075mg 0%
Leucine 0.13mg 0.128mg 0%
Lysine 0.099mg 0.104mg 0%
Methionine 0.019mg 0.031mg 0%
Phenylalanine 0.11mg 0.075mg 0%
Valine 0.11mg 0.115mg 0%
Histidine 0.036mg 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
185%
Chard raw
25%
Asparagus
Minerals Daily Need Coverage Score
34%
Chard raw
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.01g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $3.6)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 211mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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.
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.