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Chard vs. Chives — In-Depth Nutrition Comparison

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The main differences between chard and chives

  • Chard is richer in vitamin K, vitamin A, vitamin E, magnesium, iron, and potassium, yet chives are richer in vitamin C and folate.
  • Daily need coverage for vitamin K for chard is 96% higher.
  • Chard contains 60 times more sodium than chives. Chard contains 179mg of sodium, while chives contain 3mg.
  • Chard has a lower glycemic index than chives.

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

Infographic

Chard vs Chives infographic
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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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Chives
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 28% 26% 60% 52% 15% 25% 0.39% 49% 4.9%
Contains more MagnesiumMagnesium +104.8%
Contains more PotassiumPotassium +85.5%
Contains more IronIron +41.3%
Contains more CalciumCalcium +58.6%
Contains more ZincZinc +69.7%
Contains more PhosphorusPhosphorus +75.8%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +11.7%
~equal in Copper ~0.157mg
~equal in Selenium ~0.9µg

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
4
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Chives
7
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 194% 73% 4.2% 0% 20% 27% 12% 19% 32% 0% 532% 79% 2.8%
Contains more Vitamin AVitamin A +40.4%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin KVitamin K +53.9%
Contains more CholineCholine +451.9%
Contains more Vitamin CVitamin C +222.8%
Contains more Vitamin B1Vitamin B1 +129.4%
Contains more Vitamin B2Vitamin B2 +33.7%
Contains more Vitamin B3Vitamin B3 +79.7%
Contains more Vitamin B5Vitamin B5 +98.8%
Contains more Vitamin B6Vitamin B6 +62.4%
Contains more FolateFolate +1066.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Chives DV% diff.
Vitamin K 327.3µg 212.7µg 96%
Vitamin C 18mg 58.1mg 45%
Folate 9µg 105µg 24%
Vitamin E 1.89mg 0.21mg 11%
Vitamin A 306µg 218µg 10%
Magnesium 86mg 42mg 10%
Sodium 179mg 3mg 8%
Iron 2.26mg 1.6mg 8%
Potassium 549mg 296mg 7%
Choline 28.7mg 5.2mg 4%
Vitamin B6 0.085mg 0.138mg 4%
Phosphorus 33mg 58mg 4%
Vitamin B1 0.034mg 0.078mg 4%
Calcium 58mg 92mg 3%
Vitamin B5 0.163mg 0.324mg 3%
Protein 1.88g 3.27g 3%
Vitamin B2 0.086mg 0.115mg 2%
Fiber 2.1g 2.5g 2%
Manganese 0.334mg 0.373mg 2%
Zinc 0.33mg 0.56mg 2%
Polyunsaturated fat 0.028g 0.267g 2%
Vitamin B3 0.36mg 0.647mg 2%
Saturated fat 0.012g 0.146g 1%
Calories 20kcal 30kcal 1%
Fats 0.08g 0.73g 1%
Copper 0.163mg 0.157mg 1%
Carbs 4.13g 4.35g 0%
Net carbs 2.03g 1.85g N/A
Sugar 1.1g 1.85g N/A
Selenium 0.9µg 0.9µg 0%
Monounsaturated fat 0.016g 0.095g 0%
Tryptophan 0.018mg 0.037mg 0%
Threonine 0.086mg 0.128mg 0%
Isoleucine 0.154mg 0.139mg 0%
Leucine 0.135mg 0.195mg 0%
Lysine 0.103mg 0.163mg 0%
Methionine 0.02mg 0.036mg 0%
Phenylalanine 0.114mg 0.105mg 0%
Valine 0.114mg 0.145mg 0%
Histidine 0.038mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Chives
3
3% 4% 91%
Protein: 3.27 g
Fats: 0.73 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1 g
Contains more OtherOther +26%
Contains more ProteinProtein +73.9%
Contains more FatsFats +812.5%
~equal in Carbs ~4.35g
~equal in Water ~90.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Chives
2
29% 19% 53%
Saturated fat: Sat. Fat 0.146 g
Monounsaturated fat: Mono. Fat 0.095 g
Polyunsaturated fat: Poly. Fat 0.267 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +493.8%
Contains more Poly. FatPolyunsaturated fat +853.6%

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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. Chives - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169994/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.