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Quinoa vs. Chard — In-Depth Nutrition Comparison

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A recap on differences between Quinoa and Chard

  • Quinoa is higher in Phosphorus, Manganese, and Folate, yet Chard is higher in Vitamin K, Vitamin A RAE, Vitamin C, Potassium, Iron, and Vitamin E .
  • Chard covers your daily Vitamin K needs 273% more than Quinoa.
  • Quinoa contains 5 times more Folate than Chard. While Quinoa contains 42µg of Folate, Chard contains only 9µg.
  • The amount of Sodium in Quinoa is lower.

Food varieties used in this article are Quinoa, cooked and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Quinoa vs Chard 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.
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Chard
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more CopperCopper +17.8%
Contains more ZincZinc +230.3%
Contains more PhosphorusPhosphorus +360.6%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +88.9%
Contains more SeleniumSelenium +211.1%
Contains more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +241.2%
Contains more PotassiumPotassium +219.2%
Contains more IronIron +51.7%

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.
Quinoa
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Chard
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 367% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin B1Vitamin B1 +214.7%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B6Vitamin B6 +44.7%
Contains more FolateFolate +366.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +122380%
Contains more Vitamin E Vitamin E +200%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +24.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Chard
2
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 ProteinProtein +134%
Contains more FatsFats +2300%
Contains more CarbsCarbs +415.7%
Contains more WaterWater +29.4%
Contains more OtherOther +63.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Chard
1
21% 29% 50%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated Fat +3200%
Contains more Poly. FatPolyunsaturated fat +3750%
Contains less Sat. FatSaturated Fat -94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Chard Opinion
Calories 120kcal 20kcal Quinoa
Protein 4.4g 1.88g Quinoa
Fats 1.92g 0.08g Quinoa
Vitamin C 0mg 18mg Chard
Net carbs 18.5g 2.03g Quinoa
Carbs 21.3g 4.13g Quinoa
Magnesium 64mg 86mg Chard
Calcium 17mg 58mg Chard
Potassium 172mg 549mg Chard
Iron 1.49mg 2.26mg Chard
Sugar 0.87g 1.1g Quinoa
Fiber 2.8g 2.1g Quinoa
Copper 0.192mg 0.163mg Quinoa
Zinc 1.09mg 0.33mg Quinoa
Starch 17.63g Quinoa
Phosphorus 152mg 33mg Quinoa
Sodium 7mg 179mg Quinoa
Vitamin A 5IU 6124IU Chard
Vitamin A RAE 0µg 306µg Chard
Vitamin E 0.63mg 1.89mg Chard
Manganese 0.631mg 0.334mg Quinoa
Selenium 2.8µg 0.9µg Quinoa
Vitamin B1 0.107mg 0.034mg Quinoa
Vitamin B2 0.11mg 0.086mg Quinoa
Vitamin B3 0.412mg 0.36mg Quinoa
Vitamin B5 0.163mg Chard
Vitamin B6 0.123mg 0.085mg Quinoa
Vitamin K 0µg 327.3µg Chard
Folate 42µg 9µg Quinoa
Choline 23mg 28.7mg Chard
Saturated Fat 0.231g 0.012g Chard
Monounsaturated Fat 0.528g 0.016g Quinoa
Polyunsaturated fat 1.078g 0.028g Quinoa
Tryptophan 0.052mg 0.018mg Quinoa
Threonine 0.131mg 0.086mg Quinoa
Isoleucine 0.157mg 0.154mg Quinoa
Leucine 0.261mg 0.135mg Quinoa
Lysine 0.239mg 0.103mg Quinoa
Methionine 0.096mg 0.02mg Quinoa
Phenylalanine 0.185mg 0.114mg Quinoa
Valine 0.185mg 0.114mg Quinoa
Histidine 0.127mg 0.038mg Quinoa
Omega-3 - DHA 0.015g 0g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
105%
Chard
Minerals Daily Need Coverage Score
38%
Quinoa
36%
Chard

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 172mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.219g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 21)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.