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  6. Chard vs. Arrowroot

Chard vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on differences between Chard and Arrowroot

  • Chard is higher in Vitamin A RAE, Vitamin C, Magnesium, and Manganese, yet Arrowroot is higher in Folate, Vitamin B6, Phosphorus, Vitamin B1, and Vitamin B3.
  • Arrowroot covers your daily Folate needs 82% more than Chard.
  • Chard contains 306 times more Vitamin A RAE than Arrowroot. While Chard contains 306µg of Vitamin A RAE, Arrowroot contains only 1µg.
  • The amount of Sodium in Arrowroot is lower.

Food varieties used in this article are Chard, swiss, cooked, boiled, drained, without salt and Arrowroot, raw.

Infographic

Chard vs Arrowroot 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.
Chard
Chard
7
:
3
Arrowroot
Arrowroot
Contains more Calcium +866.7%
Contains more Magnesium +244%
Contains more Potassium +20.9%
Contains more Copper +34.7%
Contains more Manganese +92%
Contains more Selenium +28.6%
Contains more Phosphorus +197%
Contains less Sodium -85.5%
Contains more Zinc +90.9%
Equal in Iron - 2.22
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +866.7%
Contains more Magnesium +244%
Contains more Potassium +20.9%
Contains more Copper +34.7%
Contains more Manganese +92%
Contains more Selenium +28.6%
Contains more Phosphorus +197%
Contains less Sodium -85.5%
Contains more Zinc +90.9%
Equal in Iron - 2.22

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.
Chard
Chard
5
:
5
Arrowroot
Arrowroot
Contains more Vitamin A +32131.6%
Contains more Vitamin C +847.4%
Contains more Vitamin B2 +45.8%
Contains more Vitamin B1 +320.6%
Contains more Vitamin B3 +370.3%
Contains more Vitamin B5 +79.1%
Contains more Vitamin B6 +212.9%
Contains more Folate +3655.6%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Arrowroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Contains more Vitamin A +32131.6%
Contains more Vitamin C +847.4%
Contains more Vitamin B2 +45.8%
Contains more Vitamin B1 +320.6%
Contains more Vitamin B3 +370.3%
Contains more Vitamin B5 +79.1%
Contains more Vitamin B6 +212.9%
Contains more Folate +3655.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
:
4
Arrowroot
Arrowroot
Contains more Water +14.7%
Contains more Protein +125.5%
Contains more Fats +150%
Contains more Carbs +224.2%
Contains more Other +12.7%
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Arrowroot
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more Water +14.7%
Contains more Protein +125.5%
Contains more Fats +150%
Contains more Carbs +224.2%
Contains more Other +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Arrowroot
Arrowroot
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +228.6%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Arrowroot
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +228.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Arrowroot
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Arrowroot Opinion
Net carbs 2.03g 12.09g Arrowroot
Protein 1.88g 4.24g Arrowroot
Fats 0.08g 0.2g Arrowroot
Carbs 4.13g 13.39g Arrowroot
Calories 20kcal 65kcal Arrowroot
Sugar 1.1g Arrowroot
Fiber 2.1g 1.3g Chard
Calcium 58mg 6mg Chard
Iron 2.26mg 2.22mg Chard
Magnesium 86mg 25mg Chard
Phosphorus 33mg 98mg Arrowroot
Potassium 549mg 454mg Chard
Sodium 179mg 26mg Arrowroot
Zinc 0.33mg 0.63mg Arrowroot
Copper 0.163mg 0.121mg Chard
Manganese 0.334mg 0.174mg Chard
Selenium 0.9µg 0.7µg Chard
Vitamin A 6124IU 19IU Chard
Vitamin A RAE 306µg 1µg Chard
Vitamin E 1.89mg Chard
Vitamin C 18mg 1.9mg Chard
Vitamin B1 0.034mg 0.143mg Arrowroot
Vitamin B2 0.086mg 0.059mg Chard
Vitamin B3 0.36mg 1.693mg Arrowroot
Vitamin B5 0.163mg 0.292mg Arrowroot
Vitamin B6 0.085mg 0.266mg Arrowroot
Folate 9µg 338µg Arrowroot
Vitamin K 327.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.012g 0.039g Chard
Monounsaturated Fat 0.016g 0.004g Chard
Polyunsaturated fat 0.028g 0.092g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Arrowroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
113%
Chard
35%
Arrowroot
Minerals Daily Need Coverage Score
36%
Chard
27%
Arrowroot

Comparison summary

Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 153mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.