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  6. Chard vs. Spirulina

Chard vs. Spirulina — In-Depth Nutrition Comparison

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The main differences between Chard and Spirulina

  • Chard is richer in Vitamin K, Vitamin A RAE, Vitamin C, Magnesium, Potassium, Vitamin E , and Fiber, yet Spirulina is richer in Copper, Vitamin B2, and Vitamin B1.
  • Daily need coverage for Vitamin K from Chard is 271% higher.
  • Chard contains 102 times more Vitamin A RAE than Spirulina. Chard contains 306µg of Vitamin A RAE, while Spirulina contains 3µg.

Food types used in this article are Chard, swiss, cooked, boiled, drained, without salt and Seaweed, spirulina, raw.

Infographic

Chard vs Spirulina 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
7
:
3
Spirulina
Spirulina
Contains more Calcium +383.3%
Contains more Magnesium +352.6%
Contains more Phosphorus +200%
Contains more Potassium +332.3%
Contains more Zinc +65%
Contains more Manganese +79.6%
Contains more Selenium +28.6%
Contains more Iron +23.5%
Contains less Sodium -45.3%
Contains more Copper +266.3%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +383.3%
Contains more Magnesium +352.6%
Contains more Phosphorus +200%
Contains more Potassium +332.3%
Contains more Zinc +65%
Contains more Manganese +79.6%
Contains more Selenium +28.6%
Contains more Iron +23.5%
Contains less Sodium -45.3%
Contains more Copper +266.3%

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
5
:
4
Spirulina
Spirulina
Contains more Vitamin A +10835.7%
Contains more Vitamin E +285.7%
Contains more Vitamin C +1900%
Contains more Vitamin B6 +150%
Contains more Vitamin K +12992%
Contains more Vitamin B1 +552.9%
Contains more Vitamin B2 +297.7%
Contains more Vitamin B3 +232.2%
Contains more Vitamin B5 +99.4%
Equal in Folate - 9
Chard
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin A +10835.7%
Contains more Vitamin E +285.7%
Contains more Vitamin C +1900%
Contains more Vitamin B6 +150%
Contains more Vitamin K +12992%
Contains more Vitamin B1 +552.9%
Contains more Vitamin B2 +297.7%
Contains more Vitamin B3 +232.2%
Contains more Vitamin B5 +99.4%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Spirulina
Spirulina
Contains more Carbs +70.7%
Contains more Other +110%
Contains more Protein +214.9%
Contains more Fats +387.5%
Equal in Water - 90.67
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Carbs +70.7%
Contains more Other +110%
Contains more Protein +214.9%
Contains more Fats +387.5%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Spirulina
Spirulina
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +112.5%
Contains more Polyunsaturated fat +278.6%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +112.5%
Contains more Polyunsaturated fat +278.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Spirulina Opinion
Net carbs 2.03g 2.02g Chard
Protein 1.88g 5.92g Spirulina
Fats 0.08g 0.39g Spirulina
Carbs 4.13g 2.42g Chard
Calories 20kcal 26kcal Spirulina
Sugar 1.1g 0.3g Spirulina
Fiber 2.1g 0.4g Chard
Calcium 58mg 12mg Chard
Iron 2.26mg 2.79mg Spirulina
Magnesium 86mg 19mg Chard
Phosphorus 33mg 11mg Chard
Potassium 549mg 127mg Chard
Sodium 179mg 98mg Spirulina
Zinc 0.33mg 0.2mg Chard
Copper 0.163mg 0.597mg Spirulina
Manganese 0.334mg 0.186mg Chard
Selenium 0.9µg 0.7µg Chard
Vitamin A 6124IU 56IU Chard
Vitamin A RAE 306µg 3µg Chard
Vitamin E 1.89mg 0.49mg Chard
Vitamin C 18mg 0.9mg Chard
Vitamin B1 0.034mg 0.222mg Spirulina
Vitamin B2 0.086mg 0.342mg Spirulina
Vitamin B3 0.36mg 1.196mg Spirulina
Vitamin B5 0.163mg 0.325mg Spirulina
Vitamin B6 0.085mg 0.034mg Chard
Folate 9µg 9µg
Vitamin K 327.3µg 2.5µg Chard
Tryptophan 0.018mg 0.096mg Spirulina
Threonine 0.086mg 0.306mg Spirulina
Isoleucine 0.154mg 0.331mg Spirulina
Leucine 0.135mg 0.509mg Spirulina
Lysine 0.103mg 0.312mg Spirulina
Methionine 0.02mg 0.118mg Spirulina
Phenylalanine 0.114mg 0.286mg Spirulina
Valine 0.114mg 0.362mg Spirulina
Histidine 0.038mg 0.112mg Spirulina
Saturated Fat 0.012g 0.135g Chard
Monounsaturated Fat 0.016g 0.034g Spirulina
Polyunsaturated fat 0.028g 0.106g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Spirulina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
113%
Chard
18%
Spirulina
Minerals Daily Need Coverage Score
36%
Chard
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Spirulina
Spirulina contains less Sodium (difference - 81mg)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.123g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.