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Chard raw vs. Taro — In-Depth Nutrition Comparison

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A recap on differences between chard raw and taro

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, and magnesium, yet taro is higher in vitamin B6, fiber, potassium, and phosphorus.
  • Chard raw covers your daily vitamin K needs 691% more than taro.
  • Chard raw contains 80 times more vitamin A than taro. While chard raw contains 6116IU of vitamin A, taro contains only 76IU.
  • The amount of sodium in taro is lower.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Chard, swiss, raw and Taro, raw.

Infographic

Chard raw vs Taro 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%
Taro
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +18.6%
Contains more IronIron +227.3%
Contains more ZincZinc +56.5%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +55.9%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -94.8%
~equal in Copper ~0.172mg
~equal in Manganese ~0.383mg

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%
Taro
6
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +7550%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin KVitamin K +82900%
Contains more Vitamin EVitamin E +25.9%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B5Vitamin B5 +76.2%
Contains more Vitamin B6Vitamin B6 +185.9%
Contains more FolateFolate +57.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~17.3mg

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
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +20%
Contains more WaterWater +31.2%
Contains more OtherOther +33.3%
Contains more CarbsCarbs +607.5%
~equal in Fats ~0.2g

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
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -26.8%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +18.6%

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 Taro
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Taro DV% diff.
Vitamin K 830µg 1µg 691%
Vitamin A 306µg 4µg 34%
Vitamin C 30mg 4.5mg 28%
Iron 1.8mg 0.55mg 16%
Vitamin B6 0.099mg 0.283mg 14%
Magnesium 81mg 33mg 11%
Fiber 1.6g 4.1g 10%
Sodium 213mg 11mg 9%
Carbs 3.74g 26.46g 8%
Potassium 379mg 591mg 6%
Calories 19kcal 112kcal 5%
Phosphorus 46mg 84mg 5%
Vitamin B2 0.09mg 0.025mg 5%
Vitamin B1 0.04mg 0.095mg 5%
Vitamin E 1.89mg 2.38mg 3%
Vitamin B5 0.172mg 0.303mg 3%
Folate 14µg 22µg 2%
Zinc 0.36mg 0.23mg 1%
Copper 0.179mg 0.172mg 1%
Manganese 0.366mg 0.383mg 1%
Protein 1.8g 1.5g 1%
Calcium 51mg 43mg 1%
Vitamin B3 0.4mg 0.6mg 1%
Fats 0.2g 0.2g 0%
Net carbs 2.14g 22.36g N/A
Sugar 1.1g 0.4g N/A
Selenium 0.9µg 0.7µg 0%
Choline 18mg 17.3mg 0%
Saturated fat 0.03g 0.041g 0%
Monounsaturated fat 0.04g 0.016g 0%
Polyunsaturated fat 0.07g 0.083g 0%
Tryptophan 0.017mg 0.023mg 0%
Threonine 0.083mg 0.069mg 0%
Isoleucine 0.147mg 0.054mg 0%
Leucine 0.13mg 0.111mg 0%
Lysine 0.099mg 0.067mg 0%
Methionine 0.019mg 0.02mg 0%
Phenylalanine 0.11mg 0.082mg 0%
Valine 0.11mg 0.082mg 0%
Histidine 0.036mg 0.034mg 0%

Which food is preferable for your diet?

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

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
17%
Taro
Minerals Daily Need Coverage Score
34%
Chard raw
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 202mg)
Which food is cheaper?
Taro
Taro is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.