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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 E , Magnesium, Vitamin A RAE, Iron, and Potassium, yet Chives are richer in Vitamin C, and Folate.
  • Daily need coverage for Vitamin K from Chard is 96% higher.
  • Chard contains 60 times more Sodium than Chives. Chard contains 179mg of Sodium, while Chives contain 3mg.

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% 367% 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% 261% 4.2% 0% 20% 27% 12% 19% 32% 0% 532% 79% 2.8%
Contains more Vitamin AVitamin A +40.7%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Chives Opinion
Calories 20kcal 30kcal Chives
Protein 1.88g 3.27g Chives
Fats 0.08g 0.73g Chives
Vitamin C 18mg 58.1mg Chives
Net carbs 2.03g 1.85g Chard
Carbs 4.13g 4.35g Chives
Magnesium 86mg 42mg Chard
Calcium 58mg 92mg Chives
Potassium 549mg 296mg Chard
Iron 2.26mg 1.6mg Chard
Sugar 1.1g 1.85g Chard
Fiber 2.1g 2.5g Chives
Copper 0.163mg 0.157mg Chard
Zinc 0.33mg 0.56mg Chives
Phosphorus 33mg 58mg Chives
Sodium 179mg 3mg Chives
Vitamin A 6124IU 4353IU Chard
Vitamin A RAE 306µg 218µg Chard
Vitamin E 1.89mg 0.21mg Chard
Manganese 0.334mg 0.373mg Chives
Selenium 0.9µg 0.9µg
Vitamin B1 0.034mg 0.078mg Chives
Vitamin B2 0.086mg 0.115mg Chives
Vitamin B3 0.36mg 0.647mg Chives
Vitamin B5 0.163mg 0.324mg Chives
Vitamin B6 0.085mg 0.138mg Chives
Vitamin K 327.3µg 212.7µg Chard
Folate 9µg 105µg Chives
Choline 28.7mg 5.2mg Chard
Saturated Fat 0.012g 0.146g Chard
Monounsaturated Fat 0.016g 0.095g Chives
Polyunsaturated fat 0.028g 0.267g Chives
Tryptophan 0.018mg 0.037mg Chives
Threonine 0.086mg 0.128mg Chives
Isoleucine 0.154mg 0.139mg Chard
Leucine 0.135mg 0.195mg Chives
Lysine 0.103mg 0.163mg Chives
Methionine 0.02mg 0.036mg Chives
Phenylalanine 0.114mg 0.105mg Chard
Valine 0.114mg 0.145mg Chives
Histidine 0.038mg 0.057mg Chives

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Chives
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
105%
Chard
91%
Chives
Minerals Daily Need Coverage Score
36%
Chard
29%
Chives

Comparison summary

Which food contains less Sodium?
Chives
Chives contains less Sodium (difference - 176mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.134g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 13)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
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 - 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.