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  6. Garlic vs. Chard

Garlic vs. Chard — In-Depth Nutrition Comparison

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Summary of differences between Garlic and Chard

  • Garlic has more Vitamin B6, Manganese, Selenium, Phosphorus, Copper, Vitamin C, and Vitamin B1, however, Chard is higher in Vitamin K, Vitamin A RAE, and Magnesium.
  • Chard covers your daily need of Vitamin K 271% more than Garlic.
  • Garlic has 16 times more Selenium than Chard. While Garlic has 14.2µg of Selenium, Chard has only 0.9µg.

These are the specific foods used in this comparison Garlic, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Garlic vs Chard 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.
Garlic
Garlic
7
:
3
Chard
Chard
Contains more Calcium +212.1%
Contains more Phosphorus +363.6%
Contains less Sodium -90.5%
Contains more Zinc +251.5%
Contains more Copper +83.4%
Contains more Manganese +400.6%
Contains more Selenium +1477.8%
Contains more Iron +32.9%
Contains more Magnesium +244%
Contains more Potassium +36.9%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +212.1%
Contains more Phosphorus +363.6%
Contains less Sodium -90.5%
Contains more Zinc +251.5%
Contains more Copper +83.4%
Contains more Manganese +400.6%
Contains more Selenium +1477.8%
Contains more Iron +32.9%
Contains more Magnesium +244%
Contains more Potassium +36.9%

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.
Garlic
Garlic
6
:
4
Chard
Chard
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +488.2%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +94.4%
Contains more Vitamin B5 +265.6%
Contains more Vitamin B6 +1352.9%
Contains more Vitamin A +67944.4%
Contains more Vitamin E +2262.5%
Contains more Folate +200%
Contains more Vitamin K +19152.9%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +488.2%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +94.4%
Contains more Vitamin B5 +265.6%
Contains more Vitamin B6 +1352.9%
Contains more Vitamin A +67944.4%
Contains more Vitamin E +2262.5%
Contains more Folate +200%
Contains more Vitamin K +19152.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Chard
Chard
Contains more Protein +238.3%
Contains more Fats +525%
Contains more Carbs +700.5%
Contains more Other +19%
Contains more Water +58.2%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +238.3%
Contains more Fats +525%
Contains more Carbs +700.5%
Contains more Other +19%
Contains more Water +58.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +789.3%
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +45.5%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +789.3%
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +45.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Chard Opinion
Net carbs 30.96g 2.03g Garlic
Protein 6.36g 1.88g Garlic
Fats 0.5g 0.08g Garlic
Carbs 33.06g 4.13g Garlic
Calories 149kcal 20kcal Garlic
Sugar 1g 1.1g Garlic
Fiber 2.1g 2.1g
Calcium 181mg 58mg Garlic
Iron 1.7mg 2.26mg Chard
Magnesium 25mg 86mg Chard
Phosphorus 153mg 33mg Garlic
Potassium 401mg 549mg Chard
Sodium 17mg 179mg Garlic
Zinc 1.16mg 0.33mg Garlic
Copper 0.299mg 0.163mg Garlic
Manganese 1.672mg 0.334mg Garlic
Selenium 14.2µg 0.9µg Garlic
Vitamin A 9IU 6124IU Chard
Vitamin A RAE 0µg 306µg Chard
Vitamin E 0.08mg 1.89mg Chard
Vitamin C 31.2mg 18mg Garlic
Vitamin B1 0.2mg 0.034mg Garlic
Vitamin B2 0.11mg 0.086mg Garlic
Vitamin B3 0.7mg 0.36mg Garlic
Vitamin B5 0.596mg 0.163mg Garlic
Vitamin B6 1.235mg 0.085mg Garlic
Folate 3µg 9µg Chard
Vitamin K 1.7µg 327.3µg Chard
Tryptophan 0.066mg 0.018mg Garlic
Threonine 0.157mg 0.086mg Garlic
Isoleucine 0.217mg 0.154mg Garlic
Leucine 0.308mg 0.135mg Garlic
Lysine 0.273mg 0.103mg Garlic
Methionine 0.076mg 0.02mg Garlic
Phenylalanine 0.183mg 0.114mg Garlic
Valine 0.291mg 0.114mg Garlic
Histidine 0.113mg 0.038mg Garlic
Saturated Fat 0.089g 0.012g Chard
Monounsaturated Fat 0.011g 0.016g Chard
Polyunsaturated fat 0.249g 0.028g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Chard
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
43%
Garlic
113%
Chard
Minerals Daily Need Coverage Score
67%
Garlic
36%
Chard

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 162mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.