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  6. Chard vs. Taro

Chard vs. Taro — In-Depth Nutrition Comparison

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What are the main differences between Chard and Taro?

  • Chard is richer in Vitamin K, Vitamin A RAE, Iron, Vitamin C, and Magnesium, while Taro is higher in Vitamin B6, Fiber, Phosphorus, and Vitamin B1.
  • Chard's daily need coverage for Vitamin K is 272% higher.
  • Taro has 77 times less Vitamin A RAE than Chard. Chard has 306µg of Vitamin A RAE, while Taro has 4µg.
  • Taro is lower in Sodium.

We used Chard, swiss, cooked, boiled, drained, without salt and Taro, raw types in this comparison.

Infographic

Chard vs Taro 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
5
:
5
Taro
Taro
Contains more Calcium +34.9%
Contains more Iron +310.9%
Contains more Magnesium +160.6%
Contains more Zinc +43.5%
Contains more Selenium +28.6%
Contains more Phosphorus +154.5%
Contains less Sodium -93.9%
Contains more Manganese +14.7%
Equal in Potassium - 591
Equal in Copper - 0.172
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Calcium +34.9%
Contains more Iron +310.9%
Contains more Magnesium +160.6%
Contains more Zinc +43.5%
Contains more Selenium +28.6%
Contains more Phosphorus +154.5%
Contains less Sodium -93.9%
Contains more Manganese +14.7%
Equal in Potassium - 591
Equal in Copper - 0.172

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
4
:
6
Taro
Taro
Contains more Vitamin A +7957.9%
Contains more Vitamin C +300%
Contains more Vitamin B2 +244%
Contains more Vitamin K +32630%
Contains more Vitamin E +25.9%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +85.9%
Contains more Vitamin B6 +232.9%
Contains more Folate +144.4%
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%
Taro
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Contains more Vitamin A +7957.9%
Contains more Vitamin C +300%
Contains more Vitamin B2 +244%
Contains more Vitamin K +32630%
Contains more Vitamin E +25.9%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +85.9%
Contains more Vitamin B6 +232.9%
Contains more Folate +144.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Taro
Taro
Contains more Protein +25.3%
Contains more Water +31.2%
Contains more Fats +150%
Contains more Carbs +540.7%
Equal in Other - 1.2
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more Protein +25.3%
Contains more Water +31.2%
Contains more Fats +150%
Contains more Carbs +540.7%
Equal in Other - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
1
Taro
Taro
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +196.4%
Equal in Monounsaturated Fat - 0.016
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +196.4%
Equal in Monounsaturated Fat - 0.016

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Taro Opinion
Net carbs 2.03g 22.36g Taro
Protein 1.88g 1.5g Chard
Fats 0.08g 0.2g Taro
Carbs 4.13g 26.46g Taro
Calories 20kcal 112kcal Taro
Sugar 1.1g 0.4g Taro
Fiber 2.1g 4.1g Taro
Calcium 58mg 43mg Chard
Iron 2.26mg 0.55mg Chard
Magnesium 86mg 33mg Chard
Phosphorus 33mg 84mg Taro
Potassium 549mg 591mg Taro
Sodium 179mg 11mg Taro
Zinc 0.33mg 0.23mg Chard
Copper 0.163mg 0.172mg Taro
Manganese 0.334mg 0.383mg Taro
Selenium 0.9µg 0.7µg Chard
Vitamin A 6124IU 76IU Chard
Vitamin A RAE 306µg 4µg Chard
Vitamin E 1.89mg 2.38mg Taro
Vitamin C 18mg 4.5mg Chard
Vitamin B1 0.034mg 0.095mg Taro
Vitamin B2 0.086mg 0.025mg Chard
Vitamin B3 0.36mg 0.6mg Taro
Vitamin B5 0.163mg 0.303mg Taro
Vitamin B6 0.085mg 0.283mg Taro
Folate 9µg 22µg Taro
Vitamin K 327.3µg 1µg Chard
Tryptophan 0.018mg 0.023mg Taro
Threonine 0.086mg 0.069mg Chard
Isoleucine 0.154mg 0.054mg Chard
Leucine 0.135mg 0.111mg Chard
Lysine 0.103mg 0.067mg Chard
Methionine 0.02mg 0.02mg
Phenylalanine 0.114mg 0.082mg Chard
Valine 0.114mg 0.082mg Chard
Histidine 0.038mg 0.034mg Chard
Saturated Fat 0.012g 0.041g Chard
Monounsaturated Fat 0.016g 0.016g
Polyunsaturated fat 0.028g 0.083g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Taro
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%
Taro
Minerals Daily Need Coverage Score
36%
Chard
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 168mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 22)
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 minerals?
?
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.
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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.