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  6. Potato flour vs. Chard

Potato flour vs. Chard — In-Depth Nutrition Comparison

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Differences between Potato flour and Chard

  • Potato flour has more Vitamin B6, Vitamin B3, Phosphorus, Vitamin B1, Fiber, and Potassium, while Chard has more Vitamin K, Vitamin A RAE, Vitamin C, and Iron.
  • Chard's daily need coverage for Vitamin K is 273% higher.
  • Chard contains 10 times less Vitamin B3 than Potato flour. Potato flour contains 3.507mg of Vitamin B3, while Chard contains 0.36mg.

The food types used in this comparison are Potato flour and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Potato flour 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.
Potato flour
Potato flour
7
:
3
Chard
Chard
Contains more Calcium +12.1%
Contains more Phosphorus +409.1%
Contains more Potassium +82.3%
Contains less Sodium -69.3%
Contains more Zinc +63.6%
Contains more Copper +20.9%
Contains more Selenium +22.2%
Contains more Iron +63.8%
Contains more Magnesium +32.3%
Equal in Manganese - 0.334
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +12.1%
Contains more Phosphorus +409.1%
Contains more Potassium +82.3%
Contains less Sodium -69.3%
Contains more Zinc +63.6%
Contains more Copper +20.9%
Contains more Selenium +22.2%
Contains more Iron +63.8%
Contains more Magnesium +32.3%
Equal in Manganese - 0.334

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.
Potato flour
Potato flour
5
:
5
Chard
Chard
Contains more Vitamin B1 +570.6%
Contains more Vitamin B3 +874.2%
Contains more Vitamin B5 +190.8%
Contains more Vitamin B6 +804.7%
Contains more Folate +177.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +656%
Contains more Vitamin C +373.7%
Contains more Vitamin B2 +68.6%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
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 B1 +570.6%
Contains more Vitamin B3 +874.2%
Contains more Vitamin B5 +190.8%
Contains more Vitamin B6 +804.7%
Contains more Folate +177.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +656%
Contains more Vitamin C +373.7%
Contains more Vitamin B2 +68.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Chard
Chard
Contains more Protein +267%
Contains more Fats +325%
Contains more Carbs +1912.1%
Contains more Other +149.2%
Contains more Water +1321%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 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 +267%
Contains more Fats +325%
Contains more Carbs +1912.1%
Contains more Other +149.2%
Contains more Water +1321%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +435.7%
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +100%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +435.7%
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Chard Opinion
Net carbs 77.2g 2.03g Potato flour
Protein 6.9g 1.88g Potato flour
Fats 0.34g 0.08g Potato flour
Carbs 83.1g 4.13g Potato flour
Calories 357kcal 20kcal Potato flour
Sugar 3.52g 1.1g Chard
Fiber 5.9g 2.1g Potato flour
Calcium 65mg 58mg Potato flour
Iron 1.38mg 2.26mg Chard
Magnesium 65mg 86mg Chard
Phosphorus 168mg 33mg Potato flour
Potassium 1001mg 549mg Potato flour
Sodium 55mg 179mg Potato flour
Zinc 0.54mg 0.33mg Potato flour
Copper 0.197mg 0.163mg Potato flour
Manganese 0.313mg 0.334mg Chard
Selenium 1.1µg 0.9µg Potato flour
Vitamin A 0IU 6124IU Chard
Vitamin A RAE 0µg 306µg Chard
Vitamin E 0.25mg 1.89mg Chard
Vitamin C 3.8mg 18mg Chard
Vitamin B1 0.228mg 0.034mg Potato flour
Vitamin B2 0.051mg 0.086mg Chard
Vitamin B3 3.507mg 0.36mg Potato flour
Vitamin B5 0.474mg 0.163mg Potato flour
Vitamin B6 0.769mg 0.085mg Potato flour
Folate 25µg 9µg Potato flour
Vitamin K 0µg 327.3µg Chard
Tryptophan 0.115mg 0.018mg Potato flour
Threonine 0.28mg 0.086mg Potato flour
Isoleucine 0.299mg 0.154mg Potato flour
Leucine 0.425mg 0.135mg Potato flour
Lysine 0.413mg 0.103mg Potato flour
Methionine 0.107mg 0.02mg Potato flour
Phenylalanine 0.316mg 0.114mg Potato flour
Valine 0.356mg 0.114mg Potato flour
Histidine 0.166mg 0.038mg Potato flour
Saturated Fat 0.09g 0.012g Chard
Monounsaturated Fat 0.008g 0.016g Chard
Polyunsaturated fat 0.15g 0.028g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour 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
31%
Potato flour
113%
Chard
Minerals Daily Need Coverage Score
41%
Potato flour
36%
Chard

Comparison summary

Which food contains less Sodium?
Potato flour
Potato flour contains less Sodium (difference - 124mg)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 2.42g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.078g)
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 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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.