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  6. Chard vs. Sweet potato

Chard vs. Sweet potato — In-Depth Nutrition Comparison

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What are the main differences between Chard and Sweet potato?

  • Chard is richer in Vitamin K, Iron, Magnesium, and Vitamin E , while Sweet potato is higher in Vitamin A RAE, Vitamin B6, Vitamin B5, Manganese, and Vitamin B3.
  • Chard's daily need coverage for Vitamin K is 271% higher.
  • Sweet potato has 5 times less Sodium than Chard. Chard has 179mg of Sodium, while Sweet potato has 36mg.

We used Chard, swiss, cooked, boiled, drained, without salt and Sweet potato, cooked, baked in skin, flesh, without salt types in this comparison.

Infographic

Chard vs Sweet potato 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
Sweet potato
Sweet potato
Contains more Calcium +52.6%
Contains more Iron +227.5%
Contains more Magnesium +218.5%
Contains more Potassium +15.6%
Contains more Selenium +350%
Contains more Phosphorus +63.6%
Contains less Sodium -79.9%
Contains more Manganese +48.8%
Equal in Zinc - 0.32
Equal in Copper - 0.161
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +52.6%
Contains more Iron +227.5%
Contains more Magnesium +218.5%
Contains more Potassium +15.6%
Contains more Selenium +350%
Contains more Phosphorus +63.6%
Contains less Sodium -79.9%
Contains more Manganese +48.8%
Equal in Zinc - 0.32
Equal in Copper - 0.161

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
3
:
7
Sweet potato
Sweet potato
Contains more Vitamin E +166.2%
Contains more Folate +50%
Contains more Vitamin K +14130.4%
Contains more Vitamin A +213.8%
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +313.1%
Contains more Vitamin B5 +442.3%
Contains more Vitamin B6 +236.5%
Equal in Vitamin C - 19.6
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin E +166.2%
Contains more Folate +50%
Contains more Vitamin K +14130.4%
Contains more Vitamin A +213.8%
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +313.1%
Contains more Vitamin B5 +442.3%
Contains more Vitamin B6 +236.5%
Equal in Vitamin C - 19.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
:
4
Sweet potato
Sweet potato
Contains more Water +22.3%
Contains more Fats +87.5%
Contains more Carbs +401.5%
Equal in Protein - 2.01
Equal in Other - 1.35
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Water +22.3%
Contains more Fats +87.5%
Contains more Carbs +401.5%
Equal in Protein - 2.01
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Sweet potato
Sweet potato
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +228.6%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +228.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Sweet potato Opinion
Net carbs 2.03g 17.41g Sweet potato
Protein 1.88g 2.01g Sweet potato
Fats 0.08g 0.15g Sweet potato
Carbs 4.13g 20.71g Sweet potato
Calories 20kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 1.1g 6.48g Chard
Fiber 2.1g 3.3g Sweet potato
Calcium 58mg 38mg Chard
Iron 2.26mg 0.69mg Chard
Magnesium 86mg 27mg Chard
Phosphorus 33mg 54mg Sweet potato
Potassium 549mg 475mg Chard
Sodium 179mg 36mg Sweet potato
Zinc 0.33mg 0.32mg Chard
Copper 0.163mg 0.161mg Chard
Manganese 0.334mg 0.497mg Sweet potato
Selenium 0.9µg 0.2µg Chard
Vitamin A 6124IU 19218IU Sweet potato
Vitamin A RAE 306µg 961µg Sweet potato
Vitamin E 1.89mg 0.71mg Chard
Vitamin C 18mg 19.6mg Sweet potato
Vitamin B1 0.034mg 0.107mg Sweet potato
Vitamin B2 0.086mg 0.106mg Sweet potato
Vitamin B3 0.36mg 1.487mg Sweet potato
Vitamin B5 0.163mg 0.884mg Sweet potato
Vitamin B6 0.085mg 0.286mg Sweet potato
Folate 9µg 6µg Chard
Vitamin K 327.3µg 2.3µg Chard
Tryptophan 0.018mg 0.04mg Sweet potato
Threonine 0.086mg 0.107mg Sweet potato
Isoleucine 0.154mg 0.07mg Chard
Leucine 0.135mg 0.118mg Chard
Lysine 0.103mg 0.084mg Chard
Methionine 0.02mg 0.037mg Sweet potato
Phenylalanine 0.114mg 0.114mg
Valine 0.114mg 0.11mg Chard
Histidine 0.038mg 0.039mg Sweet potato
Saturated Fat 0.012g 0.052g Chard
Monounsaturated Fat 0.016g 0.002g Chard
Polyunsaturated fat 0.028g 0.092g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Sweet potato
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
120%
Sweet potato
Minerals Daily Need Coverage Score
36%
Chard
25%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 143mg)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 5.38g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.2)
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)

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.