Chard vs. Sweet potato leaves — In-Depth Nutrition Comparison
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Summary of differences between chard and sweet potato leaves
- Chard has more vitamin A, vitamin K, iron, and vitamin C; however, sweet potato leaves are higher in vitamin B2, fiber, vitamin B1, vitamin B6, and phosphorus.
- Chard covers your daily need for vitamin A, 47% more than sweet potato leaves.
- Chard has 30 times more sodium than sweet potato leaves. While chard has 179mg of sodium, sweet potato leaves have only 6mg.
These are the specific foods used in this comparison Chard, swiss, cooked, boiled, drained, without salt and Sweet potato leaves, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +22.9% |
| Contains more IronIron | +133% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +34.5% |
| Contains more PhosphorusPhosphorus | +145.5% |
| Contains less SodiumSodium | -96.6% |
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.
| Contains more Vitamin CVitamin C | +63.6% |
| Contains more Vitamin AVitamin A | +61.9% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +358.8% |
| Contains more Vitamin B2Vitamin B2 | +301.2% |
| Contains more Vitamin B3Vitamin B3 | +213.9% |
| Contains more Vitamin B5Vitamin B5 | +38% |
| Contains more Vitamin B6Vitamin B6 | +123.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 302.2µg | 21% |
| Vitamin B2 | 0.086mg | 0.345mg | 20% |
| Copper | 0.163mg | 18% | |
| Iron | 2.26mg | 0.97mg | 16% |
| Manganese | 0.334mg | 15% | |
| Vitamin E | 1.89mg | 13% | |
| Vitamin A | 306µg | 189µg | 13% |
| Fiber | 2.1g | 5.3g | 13% |
| Vitamin B1 | 0.034mg | 0.156mg | 10% |
| Sodium | 179mg | 6mg | 8% |
| Vitamin C | 18mg | 11mg | 8% |
| Vitamin B6 | 0.085mg | 0.19mg | 8% |
| Phosphorus | 33mg | 81mg | 7% |
| Vitamin B3 | 0.36mg | 1.13mg | 5% |
| Choline | 28.7mg | 5% | |
| Magnesium | 86mg | 70mg | 4% |
| Zinc | 0.33mg | 3% | |
| Folate | 9µg | 2% | |
| Calcium | 58mg | 78mg | 2% |
| Carbs | 4.13g | 8.82g | 2% |
| Polyunsaturated fat | 0.028g | 0.228g | 1% |
| Vitamin B5 | 0.163mg | 0.225mg | 1% |
| Calories | 20kcal | 42kcal | 1% |
| Protein | 1.88g | 2.49g | 1% |
| Potassium | 549mg | 508mg | 1% |
| Fats | 0.08g | 0.51g | 1% |
| Net carbs | 2.03g | 3.52g | N/A |
| Sugar | 1.1g | N/A | |
| Selenium | 0.9µg | 0.9µg | 0% |
| Saturated fat | 0.012g | 0.111g | 0% |
| Monounsaturated fat | 0.016g | 0.02g | 0% |
| Tryptophan | 0.018mg | 0.035mg | 0% |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.154mg | 0% | |
| Leucine | 0.135mg | 0% | |
| Lysine | 0.103mg | 0.228mg | 0% |
| Methionine | 0.02mg | 0.086mg | 0% |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
Protein:
2.49 g
Fats:
0.51 g
Carbs:
8.82 g
Water:
86.81 g
Other:
1.37 g
| Contains more ProteinProtein | +32.4% |
| Contains more FatsFats | +537.5% |
| Contains more CarbsCarbs | +113.6% |
~equal in
Water
~86.81g
~equal in
Other
~1.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.028 g
Saturated fat:
Sat. Fat
0.111 g
Monounsaturated fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains less Sat. FatSaturated fat | -89.2% |
| Contains more Mono. FatMonounsaturated fat | +25% |
| Contains more Poly. FatPolyunsaturated fat | +714.3% |
