Chard raw vs. Spinach — In-Depth Nutrition Comparison
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A recap on differences between Chard raw and Spinach
- Chard raw is higher in Vitamin K, and Vitamin C, yet Spinach is higher in Folate, Manganese, Vitamin A RAE, Iron, Vitamin B2, Vitamin B6, and Calcium.
- Chard raw covers your daily Vitamin K needs 280% more than Spinach.
- Chard raw contains 3 times more Vitamin C than Spinach. While Chard raw contains 30mg of Vitamin C, Spinach contains only 9.8mg.
- The amount of Sodium in Spinach is lower.
Food varieties used in this article are Chard, swiss, raw and Spinach, cooked, boiled, drained, without salt.
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.
| Contains more CalciumCalcium | +166.7% |
| Contains more PotassiumPotassium | +23% |
| Contains more IronIron | +98.3% |
| Contains more ZincZinc | +111.1% |
| Contains more PhosphorusPhosphorus | +21.7% |
| Contains less SodiumSodium | -67.1% |
| Contains more ManganeseManganese | +155.5% |
| Contains more SeleniumSelenium | +66.7% |
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 | +206.1% |
| Contains more Vitamin B5Vitamin B5 | +18.6% |
| Contains more Vitamin KVitamin K | +68.2% |
| Contains more Vitamin AVitamin A | +71.4% |
| Contains more Vitamin EVitamin E | +10.1% |
| Contains more Vitamin B1Vitamin B1 | +137.5% |
| Contains more Vitamin B2Vitamin B2 | +162.2% |
| Contains more Vitamin B3Vitamin B3 | +22.5% |
| Contains more Vitamin B6Vitamin B6 | +144.4% |
| Contains more FolateFolate | +942.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +65% |
| Contains more FatsFats | +30% |
| Contains more OtherOther | +13.1% |
~equal in
Carbs
~3.75g
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -30.2% |
| Contains more Mono. FatMonounsaturated Fat | +566.7% |
| Contains more Poly. FatPolyunsaturated fat | +55.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 23kcal |
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| Protein | 1.8g | 2.97g |
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| Fats | 0.2g | 0.26g |
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| Vitamin C | 30mg | 9.8mg |
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| Net carbs | 2.14g | 1.35g |
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| Carbs | 3.74g | 3.75g |
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| Magnesium | 81mg | 87mg |
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| Calcium | 51mg | 136mg |
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| Potassium | 379mg | 466mg |
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| Iron | 1.8mg | 3.57mg |
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| Sugar | 1.1g | 0.43g |
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| Fiber | 1.6g | 2.4g |
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| Copper | 0.179mg | 0.174mg |
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| Zinc | 0.36mg | 0.76mg |
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| Phosphorus | 46mg | 56mg |
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| Sodium | 213mg | 70mg |
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| Vitamin A | 6116IU | 10481IU |
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| Vitamin A RAE | 306µg | 524µg |
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| Vitamin E | 1.89mg | 2.08mg |
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| Manganese | 0.366mg | 0.935mg |
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| Selenium | 0.9µg | 1.5µg |
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| Vitamin B1 | 0.04mg | 0.095mg |
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| Vitamin B2 | 0.09mg | 0.236mg |
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| Vitamin B3 | 0.4mg | 0.49mg |
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| Vitamin B5 | 0.172mg | 0.145mg |
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| Vitamin B6 | 0.099mg | 0.242mg |
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| Vitamin K | 830µg | 493.6µg |
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| Folate | 14µg | 146µg |
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| Choline | 18mg | 19.7mg |
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| Saturated Fat | 0.03g | 0.043g |
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| Monounsaturated Fat | 0.04g | 0.006g |
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| Polyunsaturated fat | 0.07g | 0.109g |
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| Tryptophan | 0.017mg | 0.04mg |
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| Threonine | 0.083mg | 0.127mg |
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| Isoleucine | 0.147mg | 0.152mg |
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| Leucine | 0.13mg | 0.231mg |
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| Lysine | 0.099mg | 0.182mg |
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| Methionine | 0.019mg | 0.055mg |
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| Phenylalanine | 0.11mg | 0.134mg |
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| Valine | 0.11mg | 0.168mg |
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| Histidine | 0.036mg | 0.066mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
206%
170%
Minerals Daily Need Coverage Score
34%
52%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Spinach contains less Sodium (difference - 143mg)
Which food is cheaper?
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard raw is lower in Saturated Fat (difference - 0.013g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)