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Chard vs. Parsley — In-Depth Nutrition Comparison

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A recap on differences between chard and parsley

  • Chard is higher in magnesium, vitamin E, and manganese, yet parsley is higher in vitamin K, vitamin C, iron, vitamin A, folate, calcium, and zinc.
  • Parsley covers your daily vitamin K needs 1094% more than chard.
  • Chard contains 3 times more vitamin E than parsley. While chard contains 1.89mg of vitamin E, parsley contains only 0.75mg.

Food varieties used in this article are Chard, swiss, cooked, boiled, drained, without salt and Parsley, fresh.

Infographic

Chard vs Parsley 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
Contains more MagnesiumMagnesium +72%
Contains more ManganeseManganese +108.8%
Contains more SeleniumSelenium +800%
Contains more CalciumCalcium +137.9%
Contains more IronIron +174.3%
Contains more ZincZinc +224.2%
Contains more PhosphorusPhosphorus +75.8%
Contains less SodiumSodium -68.7%
~equal in Potassium ~554mg
~equal in Copper ~0.149mg

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
2
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%
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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
Contains more Vitamin EVitamin E +152%
Contains more CholineCholine +124.2%
Contains more Vitamin CVitamin C +638.9%
Contains more Vitamin AVitamin A +37.6%
Contains more Vitamin B1Vitamin B1 +152.9%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +264.7%
Contains more Vitamin B5Vitamin B5 +145.4%
Contains more Vitamin KVitamin K +401.1%
Contains more FolateFolate +1588.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Parsley DV% diff.
Vitamin K 327.3µg 1640µg 1094%
Vitamin C 18mg 133mg 128%
Iron 2.26mg 6.2mg 49%
Folate 9µg 152µg 36%
Vitamin A 306µg 421µg 13%
Magnesium 86mg 50mg 9%
Manganese 0.334mg 0.16mg 8%
Vitamin E 1.89mg 0.75mg 8%
Calcium 58mg 138mg 8%
Zinc 0.33mg 1.07mg 7%
Vitamin B3 0.36mg 1.313mg 6%
Vitamin B5 0.163mg 0.4mg 5%
Sodium 179mg 56mg 5%
Fiber 2.1g 3.3g 5%
Phosphorus 33mg 58mg 4%
Vitamin B1 0.034mg 0.086mg 4%
Choline 28.7mg 12.8mg 3%
Copper 0.163mg 0.149mg 2%
Protein 1.88g 2.97g 2%
Saturated fat 0.012g 0.132g 1%
Monounsaturated fat 0.016g 0.295g 1%
Polyunsaturated fat 0.028g 0.124g 1%
Calories 20kcal 36kcal 1%
Vitamin B2 0.086mg 0.098mg 1%
Selenium 0.9µg 0.1µg 1%
Carbs 4.13g 6.33g 1%
Fats 0.08g 0.79g 1%
Net carbs 2.03g 3.03g N/A
Potassium 549mg 554mg 0%
Sugar 1.1g 0.85g N/A
Vitamin B6 0.085mg 0.09mg 0%
Tryptophan 0.018mg 0.045mg 0%
Threonine 0.086mg 0.122mg 0%
Isoleucine 0.154mg 0.118mg 0%
Leucine 0.135mg 0.204mg 0%
Lysine 0.103mg 0.181mg 0%
Methionine 0.02mg 0.042mg 0%
Phenylalanine 0.114mg 0.145mg 0%
Valine 0.114mg 0.172mg 0%
Histidine 0.038mg 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Contains more ProteinProtein +58%
Contains more FatsFats +887.5%
Contains more CarbsCarbs +53.3%
Contains more OtherOther +74.6%
~equal in Water ~87.71g

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
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Mono. FatMonounsaturated fat +1743.8%
Contains more Poly. FatPolyunsaturated fat +342.9%

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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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.