Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chard
  5. Compare
  6. Chard vs. Potato flour

Chard vs. Potato flour — In-Depth Nutrition Comparison

Compare

Differences between Chard and Potato flour

  • Chard has more Vitamin K, Vitamin A RAE, Vitamin C, and Iron, while Potato flour has more Vitamin B6, Vitamin B3, Phosphorus, Vitamin B1, Fiber, and Potassium.
  • Chard's daily need coverage for Vitamin K is 273% higher.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Potato flour.

Infographic

Chard vs Potato flour 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
3
:
7
Potato flour
Potato flour
Contains more Iron +63.8%
Contains more Magnesium +32.3%
Contains more Calcium +12.1%
Contains more Phosphorus +409.1%
Contains more Potassium +82.3%
Contains less Sodium -69.3%
Contains more Zinc +63.6%
Contains more Copper +20.9%
Contains more Selenium +22.2%
Equal in Manganese - 0.313
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains more Iron +63.8%
Contains more Magnesium +32.3%
Contains more Calcium +12.1%
Contains more Phosphorus +409.1%
Contains more Potassium +82.3%
Contains less Sodium -69.3%
Contains more Zinc +63.6%
Contains more Copper +20.9%
Contains more Selenium +22.2%
Equal in Manganese - 0.313

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
5
:
5
Potato flour
Potato flour
Contains more Vitamin A +∞%
Contains more Vitamin E +656%
Contains more Vitamin C +373.7%
Contains more Vitamin B2 +68.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +570.6%
Contains more Vitamin B3 +874.2%
Contains more Vitamin B5 +190.8%
Contains more Vitamin B6 +804.7%
Contains more Folate +177.8%
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%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +656%
Contains more Vitamin C +373.7%
Contains more Vitamin B2 +68.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +570.6%
Contains more Vitamin B3 +874.2%
Contains more Vitamin B5 +190.8%
Contains more Vitamin B6 +804.7%
Contains more Folate +177.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
:
4
Potato flour
Potato flour
Contains more Water +1321%
Contains more Protein +267%
Contains more Fats +325%
Contains more Carbs +1912.1%
Contains more Other +149.2%
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Water +1321%
Contains more Protein +267%
Contains more Fats +325%
Contains more Carbs +1912.1%
Contains more Other +149.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Potato flour
Potato flour
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +435.7%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +435.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Potato flour Opinion
Net carbs 2.03g 77.2g Potato flour
Protein 1.88g 6.9g Potato flour
Fats 0.08g 0.34g Potato flour
Carbs 4.13g 83.1g Potato flour
Calories 20kcal 357kcal Potato flour
Sugar 1.1g 3.52g Chard
Fiber 2.1g 5.9g Potato flour
Calcium 58mg 65mg Potato flour
Iron 2.26mg 1.38mg Chard
Magnesium 86mg 65mg Chard
Phosphorus 33mg 168mg Potato flour
Potassium 549mg 1001mg Potato flour
Sodium 179mg 55mg Potato flour
Zinc 0.33mg 0.54mg Potato flour
Copper 0.163mg 0.197mg Potato flour
Manganese 0.334mg 0.313mg Chard
Selenium 0.9µg 1.1µg Potato flour
Vitamin A 6124IU 0IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg 0.25mg Chard
Vitamin C 18mg 3.8mg Chard
Vitamin B1 0.034mg 0.228mg Potato flour
Vitamin B2 0.086mg 0.051mg Chard
Vitamin B3 0.36mg 3.507mg Potato flour
Vitamin B5 0.163mg 0.474mg Potato flour
Vitamin B6 0.085mg 0.769mg Potato flour
Folate 9µg 25µg Potato flour
Vitamin K 327.3µg 0µg Chard
Tryptophan 0.018mg 0.115mg Potato flour
Threonine 0.086mg 0.28mg Potato flour
Isoleucine 0.154mg 0.299mg Potato flour
Leucine 0.135mg 0.425mg Potato flour
Lysine 0.103mg 0.413mg Potato flour
Methionine 0.02mg 0.107mg Potato flour
Phenylalanine 0.114mg 0.316mg Potato flour
Valine 0.114mg 0.356mg Potato flour
Histidine 0.038mg 0.166mg Potato flour
Saturated Fat 0.012g 0.09g Chard
Monounsaturated Fat 0.016g 0.008g Chard
Polyunsaturated fat 0.028g 0.15g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Potato flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Chard
Chard vs Celery
Celery
Chard
Chard vs Celeriac
Celeriac
Chard
Chard vs Chayote
Chayote
Potato flour
Potato flour vs Potato bread
Potato bread
Potato flour
Potato flour vs Potato pancake
Potato pancake
Potato flour
Potato flour vs Potato chips
Potato chips

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
31%
Potato flour
Minerals Daily Need Coverage Score
36%
Chard
41%
Potato flour

Comparison summary

Which food contains less Sodium?
Potato flour
Potato flour contains less Sodium (difference - 124mg)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 2.42g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.078g)
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 ($)
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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.