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  6. Chard vs. Chicory

Chard vs. Chicory — In-Depth Nutrition Comparison

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How are Chard and Chicory different?

  • Chard is higher in Vitamin A RAE, Iron, Magnesium, Vitamin C, Copper, Manganese, and Potassium, however, Chicory is richer in Folate.
  • Daily need coverage for Vitamin A RAE from Chard is 34% higher.
  • Chard contains 90 times more Sodium than Chicory. While Chard contains 179mg of Sodium, Chicory contains only 2mg.

Chard, swiss, cooked, boiled, drained, without salt and Chicory, witloof, raw are the varieties used in this article.

Infographic

Chard vs Chicory 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
9
:
1
Chicory
Chicory
Contains more Calcium +205.3%
Contains more Iron +841.7%
Contains more Magnesium +760%
Contains more Phosphorus +26.9%
Contains more Potassium +160.2%
Contains more Zinc +106.3%
Contains more Copper +219.6%
Contains more Manganese +234%
Contains more Selenium +350%
Contains less Sodium -98.9%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Chicory
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Contains more Calcium +205.3%
Contains more Iron +841.7%
Contains more Magnesium +760%
Contains more Phosphorus +26.9%
Contains more Potassium +160.2%
Contains more Zinc +106.3%
Contains more Copper +219.6%
Contains more Manganese +234%
Contains more Selenium +350%
Contains less Sodium -98.9%

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
8
:
2
Chicory
Chicory
Contains more Vitamin A +21017.2%
Contains more Vitamin C +542.9%
Contains more Vitamin B2 +218.5%
Contains more Vitamin B3 +125%
Contains more Vitamin B5 +12.4%
Contains more Vitamin B6 +102.4%
Contains more Vitamin B1 +82.4%
Contains more Folate +311.1%
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%
Chicory
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% 10% 16% 7% 3% 9% 10% 28% 0% 0%
Contains more Vitamin A +21017.2%
Contains more Vitamin C +542.9%
Contains more Vitamin B2 +218.5%
Contains more Vitamin B3 +125%
Contains more Vitamin B5 +12.4%
Contains more Vitamin B6 +102.4%
Contains more Vitamin B1 +82.4%
Contains more Folate +311.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Chicory
Chicory
Contains more Protein +108.9%
Contains more Other +162.5%
Contains more Fats +25%
Equal in Carbs - 4
Equal in Water - 94.52
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Chicory
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more Protein +108.9%
Contains more Other +162.5%
Contains more Fats +25%
Equal in Carbs - 4
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Chicory
Chicory
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +57.1%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Chicory
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +57.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Chicory Opinion
Net carbs 2.03g 0.9g Chard
Protein 1.88g 0.9g Chard
Fats 0.08g 0.1g Chicory
Carbs 4.13g 4g Chard
Calories 20kcal 17kcal Chard
Sugar 1.1g Chicory
Fiber 2.1g 3.1g Chicory
Calcium 58mg 19mg Chard
Iron 2.26mg 0.24mg Chard
Magnesium 86mg 10mg Chard
Phosphorus 33mg 26mg Chard
Potassium 549mg 211mg Chard
Sodium 179mg 2mg Chicory
Zinc 0.33mg 0.16mg Chard
Copper 0.163mg 0.051mg Chard
Manganese 0.334mg 0.1mg Chard
Selenium 0.9µg 0.2µg Chard
Vitamin A 6124IU 29IU Chard
Vitamin A RAE 306µg 1µg Chard
Vitamin E 1.89mg Chard
Vitamin C 18mg 2.8mg Chard
Vitamin B1 0.034mg 0.062mg Chicory
Vitamin B2 0.086mg 0.027mg Chard
Vitamin B3 0.36mg 0.16mg Chard
Vitamin B5 0.163mg 0.145mg Chard
Vitamin B6 0.085mg 0.042mg Chard
Folate 9µg 37µg Chicory
Vitamin K 327.3µg Chard
Tryptophan 0.018mg 0.016mg Chard
Threonine 0.086mg 0.025mg Chard
Isoleucine 0.154mg 0.054mg Chard
Leucine 0.135mg 0.039mg Chard
Lysine 0.103mg 0.035mg Chard
Methionine 0.02mg 0.005mg Chard
Phenylalanine 0.114mg 0.022mg Chard
Valine 0.114mg 0.041mg Chard
Histidine 0.038mg 0.015mg Chard
Saturated Fat 0.012g 0.024g Chard
Monounsaturated Fat 0.016g 0.002g Chard
Polyunsaturated fat 0.028g 0.044g Chicory

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Chicory
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
7%
Chicory
Minerals Daily Need Coverage Score
36%
Chard
9%
Chicory

Comparison summary

Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 177mg)
Which food is lower in glycemic index?
Chicory
Chicory is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.012g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.