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Chard vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between Chard and Spinach raw

  • Spinach raw is higher than Chard in Vitamin K, Folate, Manganese, Vitamin A RAE, Vitamin C, Vitamin B6, Vitamin B2, and Iron.
  • Spinach raw covers your daily Vitamin K needs 130% more than Chard.
  • Chard contains 2 times more Sodium than Spinach raw. While Chard contains 179mg of Sodium, Spinach raw contains only 79mg.

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

Infographic

Chard vs Spinach raw 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.
Contains more Copper +25.4%
Contains more Calcium +70.7%
Contains more Iron +19.9%
Contains more Phosphorus +48.5%
Contains less Sodium -55.9%
Contains more Zinc +60.6%
Contains more Manganese +168.6%
Contains more Selenium +11.1%
Equal in Magnesium - 79
Equal in Potassium - 558
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Copper +25.4%
Contains more Calcium +70.7%
Contains more Iron +19.9%
Contains more Phosphorus +48.5%
Contains less Sodium -55.9%
Contains more Zinc +60.6%
Contains more Manganese +168.6%
Contains more Selenium +11.1%
Equal in Magnesium - 79
Equal in Potassium - 558

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
1
:
Contains more Vitamin B5 +150.8%
Contains more Vitamin A +53.1%
Contains more Vitamin C +56.1%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +119.8%
Contains more Vitamin B3 +101.1%
Contains more Vitamin B6 +129.4%
Contains more Folate +2055.6%
Contains more Vitamin K +47.5%
Equal in Vitamin E - 2.03
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%
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 +150.8%
Contains more Vitamin A +53.1%
Contains more Vitamin C +56.1%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +119.8%
Contains more Vitamin B3 +101.1%
Contains more Vitamin B6 +129.4%
Contains more Folate +2055.6%
Contains more Vitamin K +47.5%
Equal in Vitamin E - 2.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +13.8%
Contains more Protein +52.1%
Contains more Fats +387.5%
Contains more Other +36.5%
Equal in Water - 91.4
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Carbs +13.8%
Contains more Protein +52.1%
Contains more Fats +387.5%
Contains more Other +36.5%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81%
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +489.3%
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -81%
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +489.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Spinach raw Opinion
Net carbs 2.03g 1.43g Chard
Protein 1.88g 2.86g Spinach raw
Fats 0.08g 0.39g Spinach raw
Carbs 4.13g 3.63g Chard
Calories 20kcal 23kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 1.1g 0.42g Spinach raw
Fiber 2.1g 2.2g Spinach raw
Calcium 58mg 99mg Spinach raw
Iron 2.26mg 2.71mg Spinach raw
Magnesium 86mg 79mg Chard
Phosphorus 33mg 49mg Spinach raw
Potassium 549mg 558mg Spinach raw
Sodium 179mg 79mg Spinach raw
Zinc 0.33mg 0.53mg Spinach raw
Copper 0.163mg 0.13mg Chard
Manganese 0.334mg 0.897mg Spinach raw
Selenium 0.9µg 1µg Spinach raw
Vitamin A 6124IU 9377IU Spinach raw
Vitamin A RAE 306µg 469µg Spinach raw
Vitamin E 1.89mg 2.03mg Spinach raw
Vitamin C 18mg 28.1mg Spinach raw
Vitamin B1 0.034mg 0.078mg Spinach raw
Vitamin B2 0.086mg 0.189mg Spinach raw
Vitamin B3 0.36mg 0.724mg Spinach raw
Vitamin B5 0.163mg 0.065mg Chard
Vitamin B6 0.085mg 0.195mg Spinach raw
Folate 9µg 194µg Spinach raw
Vitamin K 327.3µg 482.9µg Spinach raw
Tryptophan 0.018mg 0.039mg Spinach raw
Threonine 0.086mg 0.122mg Spinach raw
Isoleucine 0.154mg 0.147mg Chard
Leucine 0.135mg 0.223mg Spinach raw
Lysine 0.103mg 0.174mg Spinach raw
Methionine 0.02mg 0.053mg Spinach raw
Phenylalanine 0.114mg 0.129mg Spinach raw
Valine 0.114mg 0.161mg Spinach raw
Histidine 0.038mg 0.064mg Spinach raw
Saturated Fat 0.012g 0.063g Chard
Monounsaturated Fat 0.016g 0.01g Chard
Polyunsaturated fat 0.028g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
181%
Spinach raw
Minerals Daily Need Coverage Score
36%
Chard
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 100mg)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.051g)
Which food is cheaper?
Chard
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)

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. Spinach raw - 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.