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  6. Chard vs. Spinach raw

Chard vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on the differences between chard and spinach raw

  • Spinach raw is higher than chard in vitamin K, vitamin A, folate, manganese, 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.
Chard
Chard
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +25.4%
Contains more CalciumCalcium +70.7%
Contains more IronIron +19.9%
Contains more ZincZinc +60.6%
Contains more PhosphorusPhosphorus +48.5%
Contains less SodiumSodium -55.9%
Contains more ManganeseManganese +168.6%
Contains more SeleniumSelenium +11.1%
~equal in Magnesium ~79mg
~equal in Potassium ~558mg

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +150.8%
Contains more CholineCholine +48.7%
Contains more Vitamin CVitamin C +56.1%
Contains more Vitamin AVitamin A +53.3%
Contains more Vitamin B1Vitamin B1 +129.4%
Contains more Vitamin B2Vitamin B2 +119.8%
Contains more Vitamin B3Vitamin B3 +101.1%
Contains more Vitamin B6Vitamin B6 +129.4%
Contains more Vitamin KVitamin K +47.5%
Contains more FolateFolate +2055.6%
~equal in Vitamin E ~2.03mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Spinach raw DV% diff.
Vitamin K 327.3µg 482.9µg 130%
Folate 9µg 194µg 46%
Manganese 0.334mg 0.897mg 24%
Vitamin A 306µg 469µg 18%
Vitamin C 18mg 28.1mg 11%
Vitamin B6 0.085mg 0.195mg 8%
Vitamin B2 0.086mg 0.189mg 8%
Iron 2.26mg 2.71mg 6%
Sodium 179mg 79mg 4%
Copper 0.163mg 0.13mg 4%
Vitamin B1 0.034mg 0.078mg 4%
Calcium 58mg 99mg 4%
Vitamin B5 0.163mg 0.065mg 2%
Zinc 0.33mg 0.53mg 2%
Phosphorus 33mg 49mg 2%
Magnesium 86mg 79mg 2%
Choline 28.7mg 19.3mg 2%
Vitamin B3 0.36mg 0.724mg 2%
Protein 1.88g 2.86g 2%
Vitamin E 1.89mg 2.03mg 1%
Polyunsaturated fat 0.028g 0.165g 1%
Calories 20kcal 23kcal 0%
Fats 0.08g 0.39g 0%
Carbs 4.13g 3.63g 0%
Net carbs 2.03g 1.43g N/A
Potassium 549mg 558mg 0%
Sugar 1.1g 0.42g N/A
Fiber 2.1g 2.2g 0%
Selenium 0.9µg 1µg 0%
Saturated fat 0.012g 0.063g 0%
Monounsaturated fat 0.016g 0.01g 0%
Tryptophan 0.018mg 0.039mg 0%
Threonine 0.086mg 0.122mg 0%
Isoleucine 0.154mg 0.147mg 0%
Leucine 0.135mg 0.223mg 0%
Lysine 0.103mg 0.174mg 0%
Methionine 0.02mg 0.053mg 0%
Phenylalanine 0.114mg 0.129mg 0%
Valine 0.114mg 0.161mg 0%
Histidine 0.038mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
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 CarbsCarbs +13.8%
Contains more ProteinProtein +52.1%
Contains more FatsFats +387.5%
Contains more OtherOther +36.5%
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +489.3%

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.