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  6. Chard vs. Garden asparagus

Chard vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Chard and Garden asparagus different?

  • Chard is higher in Vitamin K, Vitamin A RAE, Magnesium, Vitamin C, Potassium, Manganese, and Vitamin E , however, Garden asparagus is richer in Folate, and Vitamin B1.
  • Daily need coverage for Vitamin K from Chard is 238% higher.
  • Chard contains 90 times more Sodium than Garden asparagus. While Chard contains 179mg of Sodium, Garden asparagus contains only 2mg.

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

Infographic

Chard vs Garden asparagus 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
5
:
5
Garden asparagus
Garden asparagus
Contains more Calcium +141.7%
Contains more Magnesium +514.3%
Contains more Potassium +171.8%
Contains more Manganese +111.4%
Contains more Phosphorus +57.6%
Contains less Sodium -98.9%
Contains more Zinc +63.6%
Contains more Copper +16%
Contains more Selenium +155.6%
Equal in Iron - 2.14
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +141.7%
Contains more Magnesium +514.3%
Contains more Potassium +171.8%
Contains more Manganese +111.4%
Contains more Phosphorus +57.6%
Contains less Sodium -98.9%
Contains more Zinc +63.6%
Contains more Copper +16%
Contains more Selenium +155.6%
Equal in Iron - 2.14

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
4
:
6
Garden asparagus
Garden asparagus
Contains more Vitamin A +710.1%
Contains more Vitamin E +67.3%
Contains more Vitamin C +221.4%
Contains more Vitamin K +686.8%
Contains more Vitamin B1 +320.6%
Contains more Vitamin B2 +64%
Contains more Vitamin B3 +171.7%
Contains more Vitamin B5 +68.1%
Contains more Folate +477.8%
Equal in Vitamin B6 - 0.091
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +710.1%
Contains more Vitamin E +67.3%
Contains more Vitamin C +221.4%
Contains more Vitamin K +686.8%
Contains more Vitamin B1 +320.6%
Contains more Vitamin B2 +64%
Contains more Vitamin B3 +171.7%
Contains more Vitamin B5 +68.1%
Contains more Folate +477.8%
Equal in Vitamin B6 - 0.091

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Garden asparagus
Garden asparagus
Contains more Other +117.2%
Contains more Protein +17%
Contains more Fats +50%
Equal in Carbs - 3.88
Equal in Water - 93.22
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Other +117.2%
Contains more Protein +17%
Contains more Fats +50%
Equal in Carbs - 3.88
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Garden asparagus
Garden asparagus
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +78.6%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +78.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Garden asparagus Opinion
Net carbs 2.03g 1.78g Chard
Protein 1.88g 2.2g Garden asparagus
Fats 0.08g 0.12g Garden asparagus
Carbs 4.13g 3.88g Chard
Calories 20kcal 20kcal
Fructose 1g Garden asparagus
Sugar 1.1g 1.88g Chard
Fiber 2.1g 2.1g
Calcium 58mg 24mg Chard
Iron 2.26mg 2.14mg Chard
Magnesium 86mg 14mg Chard
Phosphorus 33mg 52mg Garden asparagus
Potassium 549mg 202mg Chard
Sodium 179mg 2mg Garden asparagus
Zinc 0.33mg 0.54mg Garden asparagus
Copper 0.163mg 0.189mg Garden asparagus
Manganese 0.334mg 0.158mg Chard
Selenium 0.9µg 2.3µg Garden asparagus
Vitamin A 6124IU 756IU Chard
Vitamin A RAE 306µg 38µg Chard
Vitamin E 1.89mg 1.13mg Chard
Vitamin C 18mg 5.6mg Chard
Vitamin B1 0.034mg 0.143mg Garden asparagus
Vitamin B2 0.086mg 0.141mg Garden asparagus
Vitamin B3 0.36mg 0.978mg Garden asparagus
Vitamin B5 0.163mg 0.274mg Garden asparagus
Vitamin B6 0.085mg 0.091mg Garden asparagus
Folate 9µg 52µg Garden asparagus
Vitamin K 327.3µg 41.6µg Chard
Tryptophan 0.018mg 0.027mg Garden asparagus
Threonine 0.086mg 0.084mg Chard
Isoleucine 0.154mg 0.075mg Chard
Leucine 0.135mg 0.128mg Chard
Lysine 0.103mg 0.104mg Garden asparagus
Methionine 0.02mg 0.031mg Garden asparagus
Phenylalanine 0.114mg 0.075mg Chard
Valine 0.114mg 0.115mg Garden asparagus
Histidine 0.038mg 0.049mg Garden asparagus
Saturated Fat 0.012g 0.04g Chard
Monounsaturated Fat 0.016g 0g Chard
Polyunsaturated fat 0.028g 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet Equal

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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
29%
Garden asparagus
Minerals Daily Need Coverage Score
36%
Chard
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 177mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.