Chard vs. Spelt — In-Depth Nutrition Comparison

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How are chard and spelt different?

Chard is higher in vitamin A, vitamin C, potassium, vitamin E, and magnesium; however, spelt is richer in manganese, phosphorus, vitamin B3, and zinc.
Daily need coverage for vitamin A for chard is 122% higher.
Spelt has less sodium.
Chard has a lower glycemic index (32) than spelt (63).

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

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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

Spelt

Contains more MagnesiumMagnesium	+75.5%
Contains more CalciumCalcium	+480%
Contains more PotassiumPotassium	+283.9%
Contains more IronIron	+35.3%

Contains more CopperCopper	+31.9%
Contains more ZincZinc	+278.8%
Contains more PhosphorusPhosphorus	+354.5%
Contains less SodiumSodium	-97.2%
Contains more ManganeseManganese	+226.6%
Contains more SeleniumSelenium	+344.4%

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

Spelt

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+626.9%
Contains more Vitamin B2Vitamin B2	+186.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+202.9%
Contains more Vitamin B3Vitamin B3	+613.9%
Contains more FolateFolate	+44.4%

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.08mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	327.3µg		273%
Vitamin A	306µg	0µg	34%
Manganese	0.334mg	1.091mg	33%
Vitamin C	18mg	0mg	20%
Phosphorus	33mg	150mg	17%
Vitamin B3	0.36mg	2.57mg	14%
Potassium	549mg	143mg	12%
Vitamin E	1.89mg	0.26mg	11%
Magnesium	86mg	49mg	9%
Zinc	0.33mg	1.25mg	8%
Starch		19.57g	8%
Sodium	179mg	5mg	8%
Protein	1.88g	5.5g	7%
Carbs	4.13g	26.44g	7%
Iron	2.26mg	1.67mg	7%
Fiber	2.1g	3.9g	7%
Copper	0.163mg	0.215mg	6%
Selenium	0.9µg	4µg	6%
Vitamin B1	0.034mg	0.103mg	6%
Calories	20kcal	127kcal	5%
Calcium	58mg	10mg	5%
Choline	28.7mg		5%
Vitamin B2	0.086mg	0.03mg	4%
Vitamin B5	0.163mg		3%
Fats	0.08g	0.85g	1%
Folate	9µg	13µg	1%
Protein per 100 calories	9.4g	4.3g	N/A
Calories per 10 g protein	106kcal	231kcal	N/A
Weight per 100 calories	500g	79g	N/A
Net carbs	2.03g	22.54g	N/A
Sugar	1.1g		N/A
Vitamin B6	0.085mg	0.08mg	0%
Saturated fat	0.012g		0%
Monounsaturated fat	0.016g		0%
Polyunsaturated fat	0.028g		0%
Tryptophan	0.018mg		0%
Threonine	0.086mg		0%
Isoleucine	0.154mg		0%
Leucine	0.135mg		0%
Lysine	0.103mg		0%
Methionine	0.02mg		0%
Phenylalanine	0.114mg		0%
Valine	0.114mg		0%
Histidine	0.038mg		0%