Chard vs. Spinach: Nutrition, GI, Diets, & Health

by Arpi Gasparyan | Last updated on November 17, 2023

Medically reviewed by Elen Khachatrian

Summary

Chard and spinach comprise over 90% water and less than 10% nutrients. Chard is slightly higher in sugars, whereas spinach is slightly higher in proteins, fats, dietary fiber, vitamins, and minerals.

Spinach is 16 times richer in vitamin B9 (folate) and 1.5 times richer in vitamin K and vitamin A than chard. Chard is 2.5 times higher in sodium, containing 180mg per 100g serving.

Introduction

Chard and spinach are leafy green vegetables, also known as leafy greens and salad greens. Like all leafy greens, they are healthy for most people but may cause adverse effects in some. This article will compare these leafy greens' nutritional values and health impacts.

Classification

Spinach (Spinacia oleracea) belongs to the Spinacia genus, whereas chard (Beta vulgaris subsp. vulgaris) belongs to the Beta genus. Both belong to the Chenopodioideae subfamily and the Amaranthaceae family. The family is also known as the amaranth family and includes primarily annual or perennial herbs or subshrubs.

Chard is also known as Swiss chard, silverbeet, perpetual spinach, leaf beet, and beet spinach.

Varieties

The three main spinach types are savoy, semi-savoy, and flat-leafed. Savoy spinach has crinkled leaves that grow relatively low and take the cold better than the other types. Semi-savoy spinach grows more upright than savoy spinach and has less crinkly leaves. The smooth-leafed spinach has a very smooth surface, making it easy to clean. This spinach can be canned, frozen, or sold fresh.

On the other hand, chard is divided into two main groups: the cicla and the flavescens groups. The flavescens group Swiss chard leaves are large and fleshy, whereas the cicla group is leafier and reminds spinach. The flavescens are subdivided into white and colorful stem groups.

Nutrition

The nutritional values in this article are presented for 100g of cooked spinach and chard. Both are boiled, drained, and contain no added salt. One cup of chard weights around 175g, whereas the same amount of spinach weights around 180g

Chard and spinach comprise over 90% water and less than 10% nutrients. Chard is slightly higher in carbs, whereas spinach is slightly higher in proteins, fats, vitamins, and minerals.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Chard

Protein: 1.88 g

Fats: 0.08 g

Carbs: 4.13 g

Water: 92.65 g

Other: 1.26 g

Spinach

Protein: 2.97 g

Fats: 0.26 g

Carbs: 3.75 g

Water: 91.21 g

Other: 1.81 g

Contains more ProteinProtein	+58%
Contains more FatsFats	+225%
Contains more OtherOther	+43.7%

~equal in Carbs ~3.75g

~equal in Water ~91.21g

Calories

Chard and spinach are very low in calories, providing 20 and 23 calories per 100g serving, respectively.

Protein

Spinach contains 1g more protein than chard. Cooked spinach contains 2.97g of proteins, whereas chard contains 1.88g.

Fats

Both leafy greens contain negligible amounts of fat: less than 0.5g per 100g serving.

Carbohydrates

Chard is slightly higher in total carbs than spinach. Chard contains 4.13g of total carbs, whereas spinach contains 3.75g per 100g serving.

Among the carbohydrates in chard, dietary fiber makes up 2.1g, and sugars make up 1.1g; in spinach, dietary fiber makes up 2.4g, and sugars make up 0.43g.

Vitamins

Both chard and spinach are rich in vitamins and minerals, spinach being significantly richer in some.

Spinach is 16 times richer in vitamin B9 (folate) and 1.5 times richer in vitamin K and vitamin A than chard. However, both cover the recommended daily value (DV) of vitamins K and A by over 100%. Spinach covers the recommended daily value of folate by 37%.

100g of spinach covers the DV of vitamins A and K by 210% and 410%, respectively. Chard covers the DV of vitamins A and K by 122% and 273%, respectively.

Spinach is richer in vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, and vitamin E. On the other hand, chard is richer in vitamin C and slightly richer in vitamin B5.

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

Spinach

Contains more Vitamin CVitamin C	+83.7%
Contains more Vitamin B5Vitamin B5	+12.4%
Contains more CholineCholine	+45.7%

Contains more Vitamin AVitamin A	+71.1%
Contains more Vitamin EVitamin E	+10.1%
Contains more Vitamin B1Vitamin B1	+179.4%
Contains more Vitamin B2Vitamin B2	+174.4%
Contains more Vitamin B3Vitamin B3	+36.1%
Contains more Vitamin B6Vitamin B6	+184.7%
Contains more Vitamin KVitamin K	+50.8%
Contains more FolateFolate	+1522.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Vitamin K & Anticoagulants

Vitamin K plays a significant role in coagulation (blood clotting), while Warfarin (Coumadin) and other anticoagulants make the blood clot more slowly. If you take warfarin or similar drugs, it is advised to make sure that you consume consistent amounts of vitamin K daily to avoid the risk of bleeding or making blood clots (1).

Minerals

Spinach is over 2.5 times richer in manganese, 2 times richer in calcium and zinc, and 1.5 times richer in iron. Spinach is also richer in phosphorus and selenium, whereas chard is richer in potassium. Both contain similar levels of magnesium and copper.

Chard is naturally 2.5 times higher in sodium. A 100g of chard and spinach contain 180mg and 70mg of sodium, respectively. According to the FDA, the RDV of sodium should be less than 2300 mg daily (2).

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

Spinach

Contains more PotassiumPotassium

+17.8%

Contains more CalciumCalcium	+134.5%
Contains more IronIron	+58%
Contains more ZincZinc	+130.3%
Contains more PhosphorusPhosphorus	+69.7%
Contains less SodiumSodium	-60.9%
Contains more ManganeseManganese	+179.9%
Contains more SeleniumSelenium	+66.7%

~equal in Magnesium ~87mg

~equal in Copper ~0.174mg

Oxalates & Kidney Stones

Both card and spinach are high in oxalates. The oxalate content of chard is 812mg per 100g serving, whereas the oxalate content of spinach is 490mg.

Most people can safely consume oxalates or oxalic acids; however, those in risk groups (current and previous history or family history of oxalate kidney stones) should avoid consuming high-oxalate foods (3).

Phytochemicals

Phytochemicals are non-nutrient bioactive plant compounds linked to a reduced risk of chronic diseases and cancer.

Spinach is studied to contain phytosterols, saponins, alkaloids, phenolics, tannins, glycosides, flavonoids, quinones, coumarin, terpenoids, anthocyanins, and emodins (4, 5).

Chard contains betalains, flavonoids, phenolic acids, saponins, and terpenoids (6, 7).

Lutein and Zeaxanthin

Lutein and zeaxanthin, terpenoid carotenoid subtypes, are also present in leafy greens. 100g of cooked spinach contains 11300 mcg of lutein + zeaxanthin, whereas chard contains 11000 mcg. Lutein and zeaxanthin are studied to have antioxidant, anti-inflammatory, and structural functions in neural tissue and protect against eye damage by absorbing harmful blue light entering the eye (8).

Glycemic Index

The glycemic index values of spinach and chard are yet to be calculated. However, leafy greens are low in sugar and high in dietary fiber; thus, they can be considered low-glycemic index foods.

Acidity

The PRAL (Potential Renal Acid Load) value demonstrates how much acid or base the organism produces after consuming a particular food.

The PRAL value of chard is -12.4, whereas the PRAL value of spinach is -10.3. The negative PRAL values show that the food is base-producing.

Diets & Weight Loss

Both equally fit into the low-calorie diets. Spinach may be preferred in low-carb, low-fat, high-fiber, and high-protein diets. Spinach is also the better choice in a sodium-restricting diet.

Both fit into the keto, Atkins, and Mediterranean diets, anti-inflammatory diets, and the Dukan diet’s “Cruise” and “Consolidation” phases.

Leafy greens contain plant components called thylakoids. They are studied to promote satiety and reduce hunger, leading to decreased food intake and weight and body fat loss. Thylakoids may also regulate intestinal glucose uptake and act as a prebiotic for the colonic microbiota (9).

Health Impact

Chard and spinach are considered leafy green vegetables and belong to the same plant family; therefore, they show mainly similar effects on human health.

Cardiovascular Health

Leafy greens consumption, such as spinach and Swiss chard, is associated with cardiovascular health benefits and decreased risk of heart disease. According to large observational studies, leafy green and cruciferous vegetable intake are superior to yellow-orange-red vegetable and legume intake in promoting heart health (10).

Leafy greens are rich in inorganic nitrates; they mainly have a greater nitrate concentration in autumn than in spring (11). The nitrate is converted to nitrite and NO or nitric oxide; the NO widens blood vessels and lowers blood pressure (both systolic and diastolic); thus, it may help those with high blood pressure. Nitric oxide may also decrease the risk of cardiac hypertrophy and fibrosis (12).

Diabetes

According to the British Medical Journal (BMJ), increasing daily intake of leafy greens may significantly reduce the risk of type 2 diabetes (13).

Swiss chard extracts may regulate blood sugar levels due to their apigenin flavonoid content (14, 15). Bioactive compounds in spinach may also regulate blood glucose levels (16).

Cancer

Studies suggest that high amounts of carotenoids found in chard and spinach may reduce the risk of certain cancers, such as lung, bladder, and prostate cancers (17, 18, 19).

The dietary fiber and nutrients with antioxidant activity in leafy greens decrease the risk of colorectal cancer (20, 21).

References

Author name: Arpi Gasparyan

Education: General Medicine at YSMU

Last updated: November 17, 2023

Medically reviewed by Elen Khachatrian

Infographic

Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison

Chard

Saturated Fat: Sat. Fat 0.012 g

Monounsaturated Fat: Mono. Fat 0.016 g

Polyunsaturated fat: Poly. Fat 0.028 g

Spinach

Saturated Fat: Sat. Fat 0.043 g

Monounsaturated Fat: Mono. Fat 0.006 g

Polyunsaturated fat: Poly. Fat 0.109 g

Contains less Sat. FatSaturated Fat	-72.1%
Contains more Mono. FatMonounsaturated Fat	+166.7%

Contains more Poly. FatPolyunsaturated fat

+289.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Rich in minerals
Rich in vitamins
Lower in Saturated Fat
Lower in price
Lower in Cholesterol	Equal
Lower in Glycemic Index	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	20kcal	23kcal
Protein	1.88g	2.97g
Fats	0.08g	0.26g
Vitamin C	18mg	9.8mg
Net carbs	2.03g	1.35g
Carbs	4.13g	3.75g
Magnesium	86mg	87mg
Calcium	58mg	136mg
Potassium	549mg	466mg
Iron	2.26mg	3.57mg
Sugar	1.1g	0.43g
Fiber	2.1g	2.4g
Copper	0.163mg	0.174mg
Zinc	0.33mg	0.76mg
Phosphorus	33mg	56mg
Sodium	179mg	70mg
Vitamin A	6124IU	10481IU
Vitamin A	306µg	524µg
Vitamin E	1.89mg	2.08mg
Manganese	0.334mg	0.935mg
Selenium	0.9µg	1.5µg
Vitamin B1	0.034mg	0.095mg
Vitamin B2	0.086mg	0.236mg
Vitamin B3	0.36mg	0.49mg
Vitamin B5	0.163mg	0.145mg
Vitamin B6	0.085mg	0.242mg
Vitamin K	327.3µg	493.6µg
Folate	9µg	146µg
Choline	28.7mg	19.7mg
Saturated Fat	0.012g	0.043g
Monounsaturated Fat	0.016g	0.006g
Polyunsaturated fat	0.028g	0.109g
Tryptophan	0.018mg	0.04mg
Threonine	0.086mg	0.127mg
Isoleucine	0.154mg	0.152mg
Leucine	0.135mg	0.231mg
Lysine	0.103mg	0.182mg
Methionine	0.02mg	0.055mg
Phenylalanine	0.114mg	0.134mg
Valine	0.114mg	0.168mg
Histidine	0.038mg	0.066mg

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
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

105%

170%

Minerals Daily Need Coverage Score

36%

52%

Comparison summary

Which food is lower in Sugar?

Spinach is lower in Sugar (difference - 0.67g)

Which food contains less Sodium?

Spinach contains less Sodium (difference - 109mg)

Which food is richer in minerals?

Spinach is relatively richer in minerals

Which food is richer in vitamins?

Spinach is relatively richer in vitamins

Which food is lower in Saturated Fat?

Chard is lower in Saturated Fat (difference - 0.031g)

Which food is cheaper?

Chard is cheaper (difference - $0.2)

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)