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Chard raw vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between Chard raw and Spinach raw

  • Chard raw is richer in Vitamin K, and Copper, yet Spinach raw is richer in Folate, Manganese, Vitamin A, Iron, Vitamin B2, Vitamin B6, and Potassium.
  • Daily need coverage for Vitamin K from Chard raw is 289% higher.
  • Chard raw contains 3 times more Sodium than Spinach raw. Chard raw contains 213mg of Sodium, while Spinach raw contains 79mg.

Food types used in this article are Chard, swiss, raw and Spinach, raw.

Infographic

Chard raw vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +37.7%
Contains more CalciumCalcium +94.1%
Contains more PotassiumPotassium +47.2%
Contains more IronIron +50.6%
Contains more ZincZinc +47.2%
Contains less SodiumSodium -62.9%
Contains more ManganeseManganese +145.1%
Contains more SeleniumSelenium +11.1%
~equal in Magnesium ~79mg
~equal in Phosphorus ~49mg

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% 367% 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 94% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +164.6%
Contains more Vitamin KVitamin K +71.9%
Contains more Vitamin AVitamin A +53.3%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B6Vitamin B6 +97%
Contains more FolateFolate +1285.7%
~equal in Vitamin C ~28.1mg
~equal in Vitamin E ~2.03mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~19.3mg

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +58.9%
Contains more FatsFats +95%
~equal in Carbs ~3.63g
~equal in Water ~91.4g
~equal in Other ~1.72g

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
26% 4% 69%
Saturated Fat: Sat. Fat 0.063 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated Fat -52.4%
Contains more Mono. FatMonounsaturated Fat +300%
Contains more Poly. FatPolyunsaturated fat +135.7%

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 Spinach raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chard raw Spinach raw Opinion
Calories 19kcal 23kcal Spinach raw
Protein 1.8g 2.86g Spinach raw
Fats 0.2g 0.39g Spinach raw
Vitamin C 30mg 28.1mg Chard raw
Net carbs 2.14g 1.43g Chard raw
Carbs 3.74g 3.63g Chard raw
Magnesium 81mg 79mg Chard raw
Calcium 51mg 99mg Spinach raw
Potassium 379mg 558mg Spinach raw
Iron 1.8mg 2.71mg Spinach raw
Sugar 1.1g 0.42g Spinach raw
Fiber 1.6g 2.2g Spinach raw
Copper 0.179mg 0.13mg Chard raw
Zinc 0.36mg 0.53mg Spinach raw
Phosphorus 46mg 49mg Spinach raw
Sodium 213mg 79mg Spinach raw
Vitamin A 6116IU 9377IU Spinach raw
Vitamin A 306µg 469µg Spinach raw
Vitamin E 1.89mg 2.03mg Spinach raw
Manganese 0.366mg 0.897mg Spinach raw
Selenium 0.9µg 1µg Spinach raw
Vitamin B1 0.04mg 0.078mg Spinach raw
Vitamin B2 0.09mg 0.189mg Spinach raw
Vitamin B3 0.4mg 0.724mg Spinach raw
Vitamin B5 0.172mg 0.065mg Chard raw
Vitamin B6 0.099mg 0.195mg Spinach raw
Vitamin K 830µg 482.9µg Chard raw
Folate 14µg 194µg Spinach raw
Choline 18mg 19.3mg Spinach raw
Saturated Fat 0.03g 0.063g Chard raw
Monounsaturated Fat 0.04g 0.01g Chard raw
Polyunsaturated fat 0.07g 0.165g Spinach raw
Tryptophan 0.017mg 0.039mg Spinach raw
Threonine 0.083mg 0.122mg Spinach raw
Isoleucine 0.147mg 0.147mg
Leucine 0.13mg 0.223mg Spinach raw
Lysine 0.099mg 0.174mg Spinach raw
Methionine 0.019mg 0.053mg Spinach raw
Phenylalanine 0.11mg 0.129mg Spinach raw
Valine 0.11mg 0.161mg Spinach raw
Histidine 0.036mg 0.064mg Spinach raw
Fructose 0.15g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Spinach raw
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
206%
Chard raw
168%
Spinach raw
Minerals Daily Need Coverage Score
34%
Chard raw
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 134mg)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.033g)
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)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.