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 K, Iron, Vitamin A RAE, and Vitamin C, however, Sweet potato leaves are higher in Vitamin B2, Fiber, Vitamin B1, Vitamin B6, and Phosphorus.
- Chard covers your daily need of Vitamin K 21% 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.
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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
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Iron
+133%
Contains
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Magnesium
+22.9%
Contains
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Calcium
+34.5%
Contains
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Phosphorus
+145.5%
Contains
less
Sodium
-96.6%
Equal in Potassium - 508
Equal in Selenium - 0.9
Contains
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Iron
+133%
Contains
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Magnesium
+22.9%
Contains
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Calcium
+34.5%
Contains
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Phosphorus
+145.5%
Contains
less
Sodium
-96.6%
Equal in Potassium - 508
Equal in Selenium - 0.9
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
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Vitamin A
+62.1%
Contains
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Vitamin C
+63.6%
Contains
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Vitamin B1
+358.8%
Contains
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Vitamin B2
+301.2%
Contains
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Vitamin B3
+213.9%
Contains
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Vitamin B5
+38%
Contains
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Vitamin B6
+123.5%
Equal in Vitamin K - 302.2
Contains
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Vitamin A
+62.1%
Contains
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Vitamin C
+63.6%
Contains
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Vitamin B1
+358.8%
Contains
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Vitamin B2
+301.2%
Contains
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Vitamin B3
+213.9%
Contains
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Vitamin B5
+38%
Contains
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Vitamin B6
+123.5%
Equal in Vitamin K - 302.2
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+32.4%
Contains
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Fats
+537.5%
Contains
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Carbs
+113.6%
Equal in Water - 86.81
Equal in Other - 1.37
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
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Protein
+32.4%
Contains
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Fats
+537.5%
Contains
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Carbs
+113.6%
Equal in Water - 86.81
Equal in Other - 1.37
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-89.2%
Contains
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Monounsaturated Fat
+25%
Contains
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Polyunsaturated fat
+714.3%
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.028 g
Saturated Fat:
0.111 g
Monounsaturated Fat:
0.02 g
Polyunsaturated fat:
0.228 g
Contains
less
Saturated Fat
-89.2%
Contains
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Monounsaturated Fat
+25%
Contains
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Polyunsaturated fat
+714.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.03g | 3.52g |
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| Protein | 1.88g | 2.49g |
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| Fats | 0.08g | 0.51g |
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| Carbs | 4.13g | 8.82g |
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| Calories | 20kcal | 42kcal |
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| Sugar | 1.1g |
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| Fiber | 2.1g | 5.3g |
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| Calcium | 58mg | 78mg |
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| Iron | 2.26mg | 0.97mg |
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| Magnesium | 86mg | 70mg |
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| Phosphorus | 33mg | 81mg |
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| Potassium | 549mg | 508mg |
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| Sodium | 179mg | 6mg |
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| Zinc | 0.33mg |
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| Copper | 0.163mg |
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| Manganese | 0.334mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin A | 6124IU | 3778IU |
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| Vitamin A RAE | 306µg | 189µg |
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| Vitamin E | 1.89mg |
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| Vitamin C | 18mg | 11mg |
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| Vitamin B1 | 0.034mg | 0.156mg |
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| Vitamin B2 | 0.086mg | 0.345mg |
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| Vitamin B3 | 0.36mg | 1.13mg |
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| Vitamin B5 | 0.163mg | 0.225mg |
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| Vitamin B6 | 0.085mg | 0.19mg |
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| Folate | 9µg |
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| Vitamin K | 327.3µg | 302.2µg |
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| Tryptophan | 0.018mg | 0.035mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.154mg |
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| Leucine | 0.135mg |
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| Lysine | 0.103mg | 0.228mg |
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| Methionine | 0.02mg | 0.086mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.114mg |
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| Histidine | 0.038mg |
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| Saturated Fat | 0.012g | 0.111g |
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| Monounsaturated Fat | 0.016g | 0.02g |
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| Polyunsaturated fat | 0.028g | 0.228g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
101%
Minerals Daily Need Coverage Score
36%
20%
Comparison summary
Which food is lower in Sugar?
Sweet potato leaves is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Sweet potato leaves contains less Sodium (difference - 173mg)
Which food is lower in glycemic index?
Sweet potato leaves is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.099g)
Which food is richer in minerals?
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.