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Chard vs. Taro leaves — In-Depth Nutrition Comparison

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How are Chard and Taro leaves different?

  • Chard is richer in Vitamin K, Magnesium, and Vitamin A RAE, while Taro leaves are higher in Vitamin C, Folate, Vitamin B2, Manganese, Vitamin B1, and Copper.
  • Chard covers your daily need of Vitamin K 182% more than Taro leaves.
  • Chard contains 60 times more Sodium than Taro leaves. Chard contains 179mg of Sodium, while Taro leaves contain 3mg.

Chard, swiss, cooked, boiled, drained, without salt and Taro leaves, raw types were used in this article.

Infographic

Chard vs Taro leaves 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.
Chard
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Contains more MagnesiumMagnesium +91.1%
Contains more CalciumCalcium +84.5%
Contains more PotassiumPotassium +18%
Contains more CopperCopper +65.6%
Contains more ZincZinc +24.2%
Contains more PhosphorusPhosphorus +81.8%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +113.8%
~equal in Iron ~2.25mg
~equal in Selenium ~0.9µg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 367% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 173% 290% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 7%
Contains more Vitamin AVitamin A +26.9%
Contains more Vitamin B5Vitamin B5 +94%
Contains more Vitamin KVitamin K +201.4%
Contains more CholineCholine +124.2%
Contains more Vitamin CVitamin C +188.9%
Contains more Vitamin B1Vitamin B1 +514.7%
Contains more Vitamin B2Vitamin B2 +430.2%
Contains more Vitamin B3Vitamin B3 +320.3%
Contains more Vitamin B6Vitamin B6 +71.8%
Contains more FolateFolate +1300%
~equal in Vitamin E ~2.02mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more ProteinProtein +164.9%
Contains more FatsFats +825%
Contains more CarbsCarbs +62.2%
Contains more OtherOther +52.4%
~equal in Water ~85.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
1
21% 29% 50%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
29% 12% 59%
Saturated Fat: Sat. Fat 0.151 g
Monounsaturated Fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
Contains less Sat. FatSaturated Fat -92.1%
Contains more Mono. FatMonounsaturated Fat +275%
Contains more Poly. FatPolyunsaturated fat +996.4%

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 leaves
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Taro leaves Opinion
Calories 20kcal 42kcal Taro leaves
Protein 1.88g 4.98g Taro leaves
Fats 0.08g 0.74g Taro leaves
Vitamin C 18mg 52mg Taro leaves
Net carbs 2.03g 3g Taro leaves
Carbs 4.13g 6.7g Taro leaves
Magnesium 86mg 45mg Chard
Calcium 58mg 107mg Taro leaves
Potassium 549mg 648mg Taro leaves
Iron 2.26mg 2.25mg Chard
Sugar 1.1g 3.01g Chard
Fiber 2.1g 3.7g Taro leaves
Copper 0.163mg 0.27mg Taro leaves
Zinc 0.33mg 0.41mg Taro leaves
Phosphorus 33mg 60mg Taro leaves
Sodium 179mg 3mg Taro leaves
Vitamin A 6124IU 4825IU Chard
Vitamin A RAE 306µg 241µg Chard
Vitamin E 1.89mg 2.02mg Taro leaves
Manganese 0.334mg 0.714mg Taro leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.034mg 0.209mg Taro leaves
Vitamin B2 0.086mg 0.456mg Taro leaves
Vitamin B3 0.36mg 1.513mg Taro leaves
Vitamin B5 0.163mg 0.084mg Chard
Vitamin B6 0.085mg 0.146mg Taro leaves
Vitamin K 327.3µg 108.6µg Chard
Folate 9µg 126µg Taro leaves
Choline 28.7mg 12.8mg Chard
Saturated Fat 0.012g 0.151g Chard
Monounsaturated Fat 0.016g 0.06g Taro leaves
Polyunsaturated fat 0.028g 0.307g Taro leaves
Tryptophan 0.018mg 0.048mg Taro leaves
Threonine 0.086mg 0.167mg Taro leaves
Isoleucine 0.154mg 0.26mg Taro leaves
Leucine 0.135mg 0.392mg Taro leaves
Lysine 0.103mg 0.246mg Taro leaves
Methionine 0.02mg 0.079mg Taro leaves
Phenylalanine 0.114mg 0.195mg Taro leaves
Valine 0.114mg 0.256mg Taro leaves
Histidine 0.038mg 0.114mg Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Taro leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
105%
Chard
85%
Taro leaves
Minerals Daily Need Coverage Score
36%
Chard
43%
Taro leaves

Comparison summary

Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 176mg)
Which food is lower in glycemic index?
Taro leaves
Taro leaves is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Taro leaves
Taro leaves is relatively richer in minerals
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.139g)
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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.