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  6. Chard raw vs. Sweet potato

Chard raw vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between chard raw and sweet potato

  • Chard raw is richer in vitamin K, vitamin C, iron, magnesium, and vitamin E, yet sweet potato is richer in vitamin A, vitamin B5, vitamin B6, and fiber.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Chard raw contains 13 times more vitamin C than sweet potato. Chard raw contains 30mg of vitamin C, while sweet potato contains 2.4mg.
  • Sweet potato contains less sodium.
  • Chard raw has a lower glycemic index than sweet potato.

Food types used in this article are Chard, swiss, raw and Sweet potato, raw, unprepared.

Infographic

Chard raw vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +195.1%
Contains more CopperCopper +18.5%
Contains more ZincZinc +20%
Contains more ManganeseManganese +41.9%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -74.2%
~equal in Phosphorus ~47mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +1150%
Contains more Vitamin EVitamin E +626.9%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin KVitamin K +46011.1%
Contains more FolateFolate +27.3%
Contains more CholineCholine +46.3%
Contains more Vitamin AVitamin A +131.7%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +365.1%
Contains more Vitamin B6Vitamin B6 +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Sweet potato DV% diff.
Vitamin K 830µg 1.8µg 690%
Vitamin A 306µg 709µg 45%
Vitamin C 30mg 2.4mg 31%
Iron 1.8mg 0.61mg 15%
Magnesium 81mg 25mg 13%
Vitamin B5 0.172mg 0.8mg 13%
Vitamin E 1.89mg 0.26mg 11%
Vitamin B6 0.099mg 0.209mg 8%
Sodium 213mg 55mg 7%
Fiber 1.6g 3g 6%
Starch 12.65g 5%
Carbs 3.74g 20.12g 5%
Manganese 0.366mg 0.258mg 5%
Calories 19kcal 86kcal 3%
Vitamin B1 0.04mg 0.078mg 3%
Copper 0.179mg 0.151mg 3%
Vitamin B2 0.09mg 0.061mg 2%
Calcium 51mg 30mg 2%
Fructose 0.7g 1%
Zinc 0.36mg 0.3mg 1%
Folate 14µg 11µg 1%
Vitamin B3 0.4mg 0.557mg 1%
Choline 18mg 12.3mg 1%
Selenium 0.9µg 0.6µg 1%
Potassium 379mg 337mg 1%
Protein 1.8g 1.57g 0%
Fats 0.2g 0.05g 0%
Net carbs 2.14g 17.12g N/A
Sugar 1.1g 4.18g N/A
Phosphorus 46mg 47mg 0%
Saturated fat 0.03g 0.018g 0%
Monounsaturated fat 0.04g 0.001g 0%
Polyunsaturated fat 0.07g 0.014g 0%
Tryptophan 0.017mg 0.031mg 0%
Threonine 0.083mg 0.083mg 0%
Isoleucine 0.147mg 0.055mg 0%
Leucine 0.13mg 0.092mg 0%
Lysine 0.099mg 0.066mg 0%
Methionine 0.019mg 0.029mg 0%
Phenylalanine 0.11mg 0.089mg 0%
Valine 0.11mg 0.086mg 0%
Histidine 0.036mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +14.6%
Contains more FatsFats +300%
Contains more WaterWater +19.9%
Contains more OtherOther +63.3%
Contains more CarbsCarbs +438%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +3900%
Contains more Poly. FatPolyunsaturated fat +400%
Contains less Sat. FatSaturated fat -40%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.