Chard vs. Tomato — In-Depth Nutrition Comparison
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What are the differences between chard and tomatoes?
- The amount of vitamin K, vitamin A, iron, magnesium, copper, manganese, potassium, vitamin E, and vitamin B2 in chard is higher than in tomatoes.
- Chard's daily need coverage for vitamin K is 266% more.
- Tomatoes contain 36 times less sodium than chard. Chard contains 179mg of sodium, while tomatoes contain 5mg.
We used Chard, swiss, cooked, boiled, drained, without salt and Tomatoes, red, ripe, raw, year round average types in this article.
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 | +681.8% |
| Contains more CalciumCalcium | +480% |
| Contains more PotassiumPotassium | +131.6% |
| Contains more IronIron | +737% |
| Contains more CopperCopper | +176.3% |
| Contains more ZincZinc | +94.1% |
| Contains more PhosphorusPhosphorus | +37.5% |
| Contains more ManganeseManganese | +193% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -97.2% |
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 | +31.4% |
| Contains more Vitamin AVitamin A | +628.6% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B2Vitamin B2 | +352.6% |
| Contains more Vitamin B5Vitamin B5 | +83.1% |
| Contains more Vitamin KVitamin K | +4043% |
| Contains more CholineCholine | +328.4% |
| Contains more Vitamin B3Vitamin B3 | +65% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 7.9µg | 266% |
| Vitamin A | 306µg | 42µg | 29% |
| Iron | 2.26mg | 0.27mg | 25% |
| Magnesium | 86mg | 11mg | 18% |
| Copper | 0.163mg | 0.059mg | 12% |
| Manganese | 0.334mg | 0.114mg | 10% |
| Vitamin E | 1.89mg | 0.54mg | 9% |
| Potassium | 549mg | 237mg | 9% |
| Sodium | 179mg | 5mg | 8% |
| Vitamin B2 | 0.086mg | 0.019mg | 5% |
| Vitamin C | 18mg | 13.7mg | 5% |
| Calcium | 58mg | 10mg | 5% |
| Fiber | 2.1g | 1.2g | 4% |
| Choline | 28.7mg | 6.7mg | 4% |
| Folate | 9µg | 15µg | 2% |
| Selenium | 0.9µg | 0µg | 2% |
| Protein | 1.88g | 0.88g | 2% |
| Fructose | 1.37g | 2% | |
| Zinc | 0.33mg | 0.17mg | 1% |
| Phosphorus | 33mg | 24mg | 1% |
| Vitamin B3 | 0.36mg | 0.594mg | 1% |
| Vitamin B5 | 0.163mg | 0.089mg | 1% |
| Calories | 20kcal | 18kcal | 0% |
| Fats | 0.08g | 0.2g | 0% |
| Carbs | 4.13g | 3.89g | 0% |
| Net carbs | 2.03g | 2.69g | N/A |
| Sugar | 1.1g | 2.63g | N/A |
| Vitamin B1 | 0.034mg | 0.037mg | 0% |
| Vitamin B6 | 0.085mg | 0.08mg | 0% |
| Saturated fat | 0.012g | 0.028g | 0% |
| Monounsaturated fat | 0.016g | 0.031g | 0% |
| Polyunsaturated fat | 0.028g | 0.083g | 0% |
| Tryptophan | 0.018mg | 0.006mg | 0% |
| Threonine | 0.086mg | 0.027mg | 0% |
| Isoleucine | 0.154mg | 0.018mg | 0% |
| Leucine | 0.135mg | 0.025mg | 0% |
| Lysine | 0.103mg | 0.027mg | 0% |
| Methionine | 0.02mg | 0.006mg | 0% |
| Phenylalanine | 0.114mg | 0.027mg | 0% |
| Valine | 0.114mg | 0.018mg | 0% |
| Histidine | 0.038mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +113.6% |
| Contains more OtherOther | +147.1% |
| Contains more FatsFats | +150% |
~equal in
Carbs
~3.89g
~equal in
Water
~94.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -57.1% |
| Contains more Mono. FatMonounsaturated fat | +93.8% |
| Contains more Poly. FatPolyunsaturated fat | +196.4% |
