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Chard vs Spinach - In-Depth Nutrition Comparison

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The main differences between Chard and Spinach

  • Chard is richer in Vitamin K, and Copper, yet Spinach is richer in Folate, Manganese, Vitamin A RAE, Iron, Vitamin B2, Vitamin B6, and Potassium.
  • Daily need coverage for Vitamin K from Chard is 289% higher.
  • Chard contains 3 times more Sodium than Spinach. Chard contains 213mg of Sodium, while Spinach contains 79mg.

Food types used in this article are Chard, swiss, raw and Spinach, raw.

Infographic

Chard vs Spinach 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
2
:
Contains more Copper +37.7%
Contains more Calcium +94.1%
Contains more Iron +50.6%
Contains more Potassium +47.2%
Contains less Sodium -62.9%
Contains more Zinc +47.2%
Equal in Magnesium - 79
Equal in Phosphorus - 49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Contains more Copper +37.7%
Contains more Calcium +94.1%
Contains more Iron +50.6%
Contains more Potassium +47.2%
Contains less Sodium -62.9%
Contains more Zinc +47.2%
Equal in Magnesium - 79
Equal in Phosphorus - 49

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
3
:
Contains more Vitamin B5 +164.6%
Contains more Vitamin K +71.9%
Contains more Vitamin A +53.3%
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +110%
Contains more Vitamin B3 +81%
Contains more Vitamin B6 +97%
Contains more Folate +1285.7%
Equal in Vitamin E - 2.03
Equal in Vitamin C - 28.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B5 +164.6%
Contains more Vitamin K +71.9%
Contains more Vitamin A +53.3%
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +110%
Contains more Vitamin B3 +81%
Contains more Vitamin B6 +97%
Contains more Folate +1285.7%
Equal in Vitamin E - 2.03
Equal in Vitamin C - 28.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Spinach
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chard Spinach Opinion
Net carbs 2.14g 1.43g Chard
Protein 1.8g 2.86g Spinach
Fats 0.2g 0.39g Spinach
Carbs 3.74g 3.63g Chard
Calories 19kcal 23kcal Spinach
Starch g g
Fructose g 0.15g Spinach
Sugar 1.1g 0.42g Spinach
Fiber 1.6g 2.2g Spinach
Calcium 51mg 99mg Spinach
Iron 1.8mg 2.71mg Spinach
Magnesium 81mg 79mg Chard
Phosphorus 46mg 49mg Spinach
Potassium 379mg 558mg Spinach
Sodium 213mg 79mg Spinach
Zinc 0.36mg 0.53mg Spinach
Copper 0.179mg 0.13mg Chard
Vitamin A 6116IU 9377IU Spinach
Vitamin E 1.89mg 2.03mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 28.1mg Chard
Vitamin B1 0.04mg 0.078mg Spinach
Vitamin B2 0.09mg 0.189mg Spinach
Vitamin B3 0.4mg 0.724mg Spinach
Vitamin B5 0.172mg 0.065mg Chard
Vitamin B6 0.099mg 0.195mg Spinach
Folate 14µg 194µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 830µg 482.9µg Chard
Tryptophan 0.017mg 0.039mg Spinach
Threonine 0.083mg 0.122mg Spinach
Isoleucine 0.147mg 0.147mg
Leucine 0.13mg 0.223mg Spinach
Lysine 0.099mg 0.174mg Spinach
Methionine 0.019mg 0.053mg Spinach
Phenylalanine 0.11mg 0.129mg Spinach
Valine 0.11mg 0.161mg Spinach
Histidine 0.036mg 0.064mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.03g 0.063g Chard
Monounsaturated Fat 0.04g 0.01g Chard
Polyunsaturated fat 0.07g 0.165g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
222
Chard
181
Spinach
Mineral Summary Score
36
Chard
41
Spinach

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Chard
17%
Spinach
Carbohydrates
4%
Chard
4%
Spinach
Fats
1%
Chard
2%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 134mg)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.033g)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.