Chard raw vs. Potato — In-Depth Nutrition Comparison
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How are chard raw and potatoes different?
- Chard raw is higher in vitamin K, vitamin A, magnesium, vitamin E, iron, vitamin C, copper, and manganese; however, potatoes are richer in vitamin B6.
- Daily need coverage for vitamin K for chard raw is 690% higher.
- Chard raw contains 3058 times more vitamin A than potatoes. While chard raw contains 6116IU of vitamin A, potatoes contain only 2IU.
- Potatoes have less sodium.
- Chard raw has a lower glycemic index (32) than potatoes (86).
Chard, swiss, raw and Potatoes, flesh, and skin, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +252.2% |
| Contains more CalciumCalcium | +325% |
| Contains more IronIron | +122.2% |
| Contains more CopperCopper | +62.7% |
| Contains more ZincZinc | +20% |
| Contains more ManganeseManganese | +83% |
| Contains more SeleniumSelenium | +125% |
| Contains more PotassiumPotassium | +12.1% |
| Contains more PhosphorusPhosphorus | +23.9% |
| Contains less SodiumSodium | -97.2% |
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.
| Contains more Vitamin CVitamin C | +52.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +18800% |
| Contains more Vitamin B2Vitamin B2 | +181.3% |
| Contains more Vitamin KVitamin K | +41400% |
| Contains more CholineCholine | +48.8% |
| Contains more Vitamin B1Vitamin B1 | +102.5% |
| Contains more Vitamin B3Vitamin B3 | +165.3% |
| Contains more Vitamin B5Vitamin B5 | +71.5% |
| Contains more Vitamin B6Vitamin B6 | +201% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 2µg | 690% |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin B6 | 0.099mg | 0.298mg | 15% |
| Magnesium | 81mg | 23mg | 14% |
| Vitamin E | 1.89mg | 0.01mg | 13% |
| Iron | 1.8mg | 0.81mg | 12% |
| Vitamin C | 30mg | 19.7mg | 11% |
| Sodium | 213mg | 6mg | 9% |
| Copper | 0.179mg | 0.11mg | 8% |
| Manganese | 0.366mg | 0.2mg | 7% |
| Starch | 15.29g | 6% | |
| Carbs | 3.74g | 17.49g | 5% |
| Calcium | 51mg | 12mg | 4% |
| Vitamin B3 | 0.4mg | 1.061mg | 4% |
| Vitamin B2 | 0.09mg | 0.032mg | 4% |
| Calories | 19kcal | 77kcal | 3% |
| Vitamin B1 | 0.04mg | 0.081mg | 3% |
| Phosphorus | 46mg | 57mg | 2% |
| Fiber | 1.6g | 2.1g | 2% |
| Vitamin B5 | 0.172mg | 0.295mg | 2% |
| Zinc | 0.36mg | 0.3mg | 1% |
| Selenium | 0.9µg | 0.4µg | 1% |
| Potassium | 379mg | 425mg | 1% |
| Choline | 18mg | 12.1mg | 1% |
| Protein | 1.8g | 2.05g | 0% |
| Fats | 0.2g | 0.09g | 0% |
| Net carbs | 2.14g | 15.39g | N/A |
| Sugar | 1.1g | 0.82g | N/A |
| Folate | 14µg | 15µg | 0% |
| Saturated fat | 0.03g | 0.025g | 0% |
| Monounsaturated fat | 0.04g | 0.002g | 0% |
| Polyunsaturated fat | 0.07g | 0.042g | 0% |
| Tryptophan | 0.017mg | 0.021mg | 0% |
| Threonine | 0.083mg | 0.067mg | 0% |
| Isoleucine | 0.147mg | 0.066mg | 0% |
| Leucine | 0.13mg | 0.098mg | 0% |
| Lysine | 0.099mg | 0.107mg | 0% |
| Methionine | 0.019mg | 0.032mg | 0% |
| Phenylalanine | 0.11mg | 0.081mg | 0% |
| Valine | 0.11mg | 0.103mg | 0% |
| Histidine | 0.036mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +122.2% |
| Contains more WaterWater | +16.9% |
| Contains more OtherOther | +42.9% |
| Contains more ProteinProtein | +13.9% |
| Contains more CarbsCarbs | +367.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1900% |
| Contains more Poly. FatPolyunsaturated fat | +66.7% |
| Contains less Sat. FatSaturated fat | -16.7% |