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  6. Chard vs. Beetroot

Chard vs. Beetroot — In-Depth Nutrition Comparison

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How are Chard and Beetroot different?

  • Chard is richer in Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin C, Vitamin E , Copper, and Potassium, while Beetroot is higher in Folate.
  • Chard covers your daily need of Vitamin K 273% more than Beetroot.
  • Chard contains 153 times more Vitamin A RAE than Beetroot. Chard contains 306µg of Vitamin A RAE, while Beetroot contains 2µg.
  • Beetroot is lower in Sodium.

Chard, swiss, cooked, boiled, drained, without salt and Beets, raw types were used in this article.

Infographic

Chard vs Beetroot 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
Beetroot
Beetroot
Contains more Calcium +262.5%
Contains more Iron +182.5%
Contains more Magnesium +273.9%
Contains more Potassium +68.9%
Contains more Copper +117.3%
Contains more Selenium +28.6%
Contains more Phosphorus +21.2%
Contains less Sodium -56.4%
Equal in Zinc - 0.35
Equal in Manganese - 0.329
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +262.5%
Contains more Iron +182.5%
Contains more Magnesium +273.9%
Contains more Potassium +68.9%
Contains more Copper +117.3%
Contains more Selenium +28.6%
Contains more Phosphorus +21.2%
Contains less Sodium -56.4%
Equal in Zinc - 0.35
Equal in Manganese - 0.329

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
9
:
1
Beetroot
Beetroot
Contains more Vitamin A +18457.6%
Contains more Vitamin E +4625%
Contains more Vitamin C +267.3%
Contains more Vitamin B2 +115%
Contains more Vitamin B6 +26.9%
Contains more Vitamin K +163550%
Contains more Folate +1111.1%
Equal in Vitamin B1 - 0.031
Equal in Vitamin B3 - 0.334
Equal in Vitamin B5 - 0.155
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +18457.6%
Contains more Vitamin E +4625%
Contains more Vitamin C +267.3%
Contains more Vitamin B2 +115%
Contains more Vitamin B6 +26.9%
Contains more Vitamin K +163550%
Contains more Folate +1111.1%
Equal in Vitamin B1 - 0.031
Equal in Vitamin B3 - 0.334
Equal in Vitamin B5 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Beetroot
Beetroot
Contains more Protein +16.8%
Contains more Other +16.7%
Contains more Fats +112.5%
Contains more Carbs +131.5%
Equal in Water - 87.58
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +16.8%
Contains more Other +16.7%
Contains more Fats +112.5%
Contains more Carbs +131.5%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Beetroot
Beetroot
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +114.3%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +114.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Beetroot Opinion
Net carbs 2.03g 6.76g Beetroot
Protein 1.88g 1.61g Chard
Fats 0.08g 0.17g Beetroot
Carbs 4.13g 9.56g Beetroot
Calories 20kcal 43kcal Beetroot
Sugar 1.1g 6.76g Chard
Fiber 2.1g 2.8g Beetroot
Calcium 58mg 16mg Chard
Iron 2.26mg 0.8mg Chard
Magnesium 86mg 23mg Chard
Phosphorus 33mg 40mg Beetroot
Potassium 549mg 325mg Chard
Sodium 179mg 78mg Beetroot
Zinc 0.33mg 0.35mg Beetroot
Copper 0.163mg 0.075mg Chard
Manganese 0.334mg 0.329mg Chard
Selenium 0.9µg 0.7µg Chard
Vitamin A 6124IU 33IU Chard
Vitamin A RAE 306µg 2µg Chard
Vitamin E 1.89mg 0.04mg Chard
Vitamin C 18mg 4.9mg Chard
Vitamin B1 0.034mg 0.031mg Chard
Vitamin B2 0.086mg 0.04mg Chard
Vitamin B3 0.36mg 0.334mg Chard
Vitamin B5 0.163mg 0.155mg Chard
Vitamin B6 0.085mg 0.067mg Chard
Folate 9µg 109µg Beetroot
Vitamin K 327.3µg 0.2µg Chard
Tryptophan 0.018mg 0.019mg Beetroot
Threonine 0.086mg 0.047mg Chard
Isoleucine 0.154mg 0.048mg Chard
Leucine 0.135mg 0.068mg Chard
Lysine 0.103mg 0.058mg Chard
Methionine 0.02mg 0.018mg Chard
Phenylalanine 0.114mg 0.046mg Chard
Valine 0.114mg 0.056mg Chard
Histidine 0.038mg 0.021mg Chard
Saturated Fat 0.012g 0.027g Chard
Monounsaturated Fat 0.016g 0.032g Beetroot
Polyunsaturated fat 0.028g 0.06g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Beetroot
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
12%
Beetroot
Minerals Daily Need Coverage Score
36%
Chard
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 5.66g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.5)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 101mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.