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Chard raw vs. Tart — In-Depth Nutrition Comparison

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What are the main differences between chard raw and tart?

  • Chard raw is richer in vitamin K, vitamin A, and vitamin C, while tart is higher in vitamin B2, selenium, vitamin B6, folate, vitamin B3, vitamin B1, and iron.
  • Chard raw's daily need coverage for vitamin K is 691% higher.
  • Tart has 8 times less vitamin C than chard raw. Chard raw has 30mg of vitamin C, while tart has 3.8mg.
  • Tart has a higher glycemic index (45) than chard raw (32).

We used Chard, swiss, raw and Breakfast tart, low fat types in this comparison.

Infographic

Chard raw vs Tart 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%
Tart
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more MagnesiumMagnesium +84.1%
Contains more CalciumCalcium +15.9%
Contains more PotassiumPotassium +474.2%
Contains more CopperCopper +145.2%
Contains more ZincZinc +28.6%
Contains less SodiumSodium -41%
Contains more ManganeseManganese +∞%
Contains more IronIron +90%
Contains more PhosphorusPhosphorus +102.2%
Contains more SeleniumSelenium +1333.3%

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%
Tart
5
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin CVitamin C +689.5%
Contains more Vitamin EVitamin E +256.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +207400%
Contains more CholineCholine +114.3%
Contains more Vitamin B1Vitamin B1 +612.5%
Contains more Vitamin B2Vitamin B2 +510%
Contains more Vitamin B3Vitamin B3 +850%
Contains more Vitamin B6Vitamin B6 +283.8%
Contains more FolateFolate +614.3%
~equal in Vitamin A ~285µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more WaterWater +669.6%
Contains more OtherOther +35.6%
Contains more ProteinProtein +121.7%
Contains more FatsFats +2895%
Contains more CarbsCarbs +1953.5%

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
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +8245%
Contains more Poly. FatPolyunsaturated fat +1154.3%

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

All nutrients comparison - raw data values

Nutrient Chard raw Tart DV% diff.
Vitamin K 830µg 0.4µg 691%
Vitamin B2 0.09mg 0.549mg 35%
Vitamin C 30mg 3.8mg 29%
Carbs 3.74g 76.8g 24%
Selenium 0.9µg 12.9µg 22%
Folate 14µg 100µg 22%
Vitamin B6 0.099mg 0.38mg 22%
Vitamin B3 0.4mg 3.8mg 21%
Vitamin B1 0.04mg 0.285mg 20%
Iron 1.8mg 3.42mg 20%
Calories 19kcal 372kcal 18%
Manganese 0.366mg 16%
Copper 0.179mg 0.073mg 12%
Magnesium 81mg 44mg 9%
Fats 0.2g 5.99g 9%
Vitamin E 1.89mg 0.53mg 9%
Potassium 379mg 66mg 9%
Monounsaturated fat 0.04g 3.338g 8%
Phosphorus 46mg 93mg 7%
Saturated fat 0.03g 1.393g 6%
Sodium 213mg 361mg 6%
Polyunsaturated fat 0.07g 0.878g 5%
Protein 1.8g 3.99g 4%
Vitamin B5 0.172mg 3%
Vitamin A 306µg 285µg 2%
Choline 18mg 8.4mg 2%
Calcium 51mg 44mg 1%
Zinc 0.36mg 0.28mg 1%
Net carbs 2.14g 75.3g N/A
Sugar 1.1g 4.87g N/A
Fiber 1.6g 1.5g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Tart
Low Calories diet ok
Low Fats diet ok
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
43%
Tart
Minerals Daily Need Coverage Score
34%
Chard raw
37%
Tart

Comparison summary

Which food is cheaper?
Tart
Tart is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 3.77g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 148mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 1.363g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.