Asparagus vs. Chard raw — In-Depth Nutrition Comparison
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How are asparagus and chard raw different?
- Asparagus is richer in folate and vitamin B1, while chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, and vitamin E.
- Chard raw covers your daily need for vitamin K, 657% more than asparagus.
- Asparagus contains 4 times more folate than chard raw. Asparagus contains 52µg of folate, while chard raw contains 14µg.
- Asparagus is lower in sodium.
Asparagus, raw and Chard, swiss, raw types were used in this article.
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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 IronIron | +18.9% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +13% |
| Contains less SodiumSodium | -99.1% |
| Contains more SeleniumSelenium | +155.6% |
| Contains more MagnesiumMagnesium | +478.6% |
| Contains more CalciumCalcium | +112.5% |
| Contains more PotassiumPotassium | +87.6% |
| Contains more ManganeseManganese | +131.6% |
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 | +257.5% |
| Contains more Vitamin B2Vitamin B2 | +56.7% |
| Contains more Vitamin B3Vitamin B3 | +144.5% |
| Contains more Vitamin B5Vitamin B5 | +59.3% |
| Contains more FolateFolate | +271.4% |
| Contains more Vitamin CVitamin C | +435.7% |
| Contains more Vitamin AVitamin A | +705.3% |
| Contains more Vitamin EVitamin E | +67.3% |
| Contains more Vitamin KVitamin K | +1895.2% |
| Contains more CholineCholine | +12.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 830µg | 657% |
| Vitamin A | 38µg | 306µg | 30% |
| Vitamin C | 5.6mg | 30mg | 27% |
| Magnesium | 14mg | 81mg | 16% |
| Folate | 52µg | 14µg | 10% |
| Vitamin B1 | 0.143mg | 0.04mg | 9% |
| Sodium | 2mg | 213mg | 9% |
| Manganese | 0.158mg | 0.366mg | 9% |
| Potassium | 202mg | 379mg | 5% |
| Vitamin E | 1.13mg | 1.89mg | 5% |
| Vitamin B3 | 0.978mg | 0.4mg | 4% |
| Vitamin B2 | 0.141mg | 0.09mg | 4% |
| Iron | 2.14mg | 1.8mg | 4% |
| Selenium | 2.3µg | 0.9µg | 3% |
| Calcium | 24mg | 51mg | 3% |
| Vitamin B5 | 0.274mg | 0.172mg | 2% |
| Fiber | 2.1g | 1.6g | 2% |
| Zinc | 0.54mg | 0.36mg | 2% |
| Vitamin B6 | 0.091mg | 0.099mg | 1% |
| Fructose | 1g | 1% | |
| Protein | 2.2g | 1.8g | 1% |
| Phosphorus | 52mg | 46mg | 1% |
| Copper | 0.189mg | 0.179mg | 1% |
| Calories | 20kcal | 19kcal | 0% |
| Fats | 0.12g | 0.2g | 0% |
| Carbs | 3.88g | 3.74g | 0% |
| Net carbs | 1.78g | 2.14g | N/A |
| Sugar | 1.88g | 1.1g | N/A |
| Choline | 16mg | 18mg | 0% |
| Saturated fat | 0.04g | 0.03g | 0% |
| Monounsaturated fat | 0g | 0.04g | 0% |
| Polyunsaturated fat | 0.05g | 0.07g | 0% |
| Tryptophan | 0.027mg | 0.017mg | 0% |
| Threonine | 0.084mg | 0.083mg | 0% |
| Isoleucine | 0.075mg | 0.147mg | 0% |
| Leucine | 0.128mg | 0.13mg | 0% |
| Lysine | 0.104mg | 0.099mg | 0% |
| Methionine | 0.031mg | 0.019mg | 0% |
| Phenylalanine | 0.075mg | 0.11mg | 0% |
| Valine | 0.115mg | 0.11mg | 0% |
| Histidine | 0.049mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.2% |
| Contains more FatsFats | +66.7% |
| Contains more OtherOther | +175.9% |
~equal in
Carbs
~3.74g
~equal in
Water
~92.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -25% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +40% |