Asparagus vs. Chard — In-Depth Nutrition Comparison
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How are asparagus and chard different?
- Asparagus is higher in folate and vitamin B1; however, chard is richer in vitamin K, vitamin A, magnesium, vitamin C, potassium, manganese, and vitamin E.
- Daily need coverage for vitamin K for chard is 238% higher.
- Asparagus contains 6 times more folate than chard. While asparagus contains 52µg of folate, chard contains only 9µg.
- Asparagus has less sodium.
Asparagus, raw and Chard, swiss, cooked, boiled, drained, without salt are the varieties used 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 CopperCopper | +16% |
| Contains more ZincZinc | +63.6% |
| Contains more PhosphorusPhosphorus | +57.6% |
| Contains less SodiumSodium | -98.9% |
| Contains more SeleniumSelenium | +155.6% |
| Contains more MagnesiumMagnesium | +514.3% |
| Contains more CalciumCalcium | +141.7% |
| Contains more PotassiumPotassium | +171.8% |
| Contains more ManganeseManganese | +111.4% |
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 B1Vitamin B1 | +320.6% |
| Contains more Vitamin B2Vitamin B2 | +64% |
| Contains more Vitamin B3Vitamin B3 | +171.7% |
| Contains more Vitamin B5Vitamin B5 | +68.1% |
| Contains more FolateFolate | +477.8% |
| Contains more Vitamin CVitamin C | +221.4% |
| Contains more Vitamin AVitamin A | +705.3% |
| Contains more Vitamin EVitamin E | +67.3% |
| Contains more Vitamin KVitamin K | +686.8% |
| Contains more CholineCholine | +79.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 327.3µg | 238% |
| Vitamin A | 38µg | 306µg | 30% |
| Magnesium | 14mg | 86mg | 17% |
| Vitamin C | 5.6mg | 18mg | 14% |
| Folate | 52µg | 9µg | 11% |
| Potassium | 202mg | 549mg | 10% |
| Vitamin B1 | 0.143mg | 0.034mg | 9% |
| Manganese | 0.158mg | 0.334mg | 8% |
| Sodium | 2mg | 179mg | 8% |
| Vitamin E | 1.13mg | 1.89mg | 5% |
| Vitamin B2 | 0.141mg | 0.086mg | 4% |
| Vitamin B3 | 0.978mg | 0.36mg | 4% |
| Phosphorus | 52mg | 33mg | 3% |
| Selenium | 2.3µg | 0.9µg | 3% |
| Copper | 0.189mg | 0.163mg | 3% |
| Calcium | 24mg | 58mg | 3% |
| Zinc | 0.54mg | 0.33mg | 2% |
| Iron | 2.14mg | 2.26mg | 2% |
| Choline | 16mg | 28.7mg | 2% |
| Vitamin B5 | 0.274mg | 0.163mg | 2% |
| Fructose | 1g | 1% | |
| Protein | 2.2g | 1.88g | 1% |
| Calories | 20kcal | 20kcal | 0% |
| Fats | 0.12g | 0.08g | 0% |
| Carbs | 3.88g | 4.13g | 0% |
| Net carbs | 1.78g | 2.03g | N/A |
| Sugar | 1.88g | 1.1g | N/A |
| Fiber | 2.1g | 2.1g | 0% |
| Vitamin B6 | 0.091mg | 0.085mg | 0% |
| Saturated fat | 0.04g | 0.012g | 0% |
| Monounsaturated fat | 0g | 0.016g | 0% |
| Polyunsaturated fat | 0.05g | 0.028g | 0% |
| Tryptophan | 0.027mg | 0.018mg | 0% |
| Threonine | 0.084mg | 0.086mg | 0% |
| Isoleucine | 0.075mg | 0.154mg | 0% |
| Leucine | 0.128mg | 0.135mg | 0% |
| Lysine | 0.104mg | 0.103mg | 0% |
| Methionine | 0.031mg | 0.02mg | 0% |
| Phenylalanine | 0.075mg | 0.114mg | 0% |
| Valine | 0.115mg | 0.114mg | 0% |
| Histidine | 0.049mg | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +17% |
| Contains more FatsFats | +50% |
| Contains more OtherOther | +117.2% |
~equal in
Carbs
~4.13g
~equal in
Water
~92.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +78.6% |
| Contains less Sat. FatSaturated fat | -70% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
