Red potato vs. Chard — In-Depth Nutrition Comparison
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What are the main differences between Red potato and Chard?
- Red potato is richer in Vitamin B6, and Vitamin B3, while Chard is higher in Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin E , Manganese, and Vitamin C.
- Chard's daily need coverage for Vitamin K is 270% higher.
- Chard has 4 times less Vitamin B3 than Red potato. Red potato has 1.595mg of Vitamin B3, while Chard has 0.36mg.
- Red potato is lower in Sodium.
We used Potatoes, red, flesh and skin, baked and Chard, swiss, cooked, boiled, drained, without salt types in this comparison.
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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
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Phosphorus
+118.2%
Contains
less
Sodium
-93.3%
Contains
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Zinc
+21.2%
Contains
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Calcium
+544.4%
Contains
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Iron
+222.9%
Contains
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Magnesium
+207.1%
Contains
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Manganese
+93.1%
Equal in Potassium - 549
Equal in Copper - 0.163
Contains
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Phosphorus
+118.2%
Contains
less
Sodium
-93.3%
Contains
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Zinc
+21.2%
Contains
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Calcium
+544.4%
Contains
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Iron
+222.9%
Contains
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Magnesium
+207.1%
Contains
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Manganese
+93.1%
Equal in Potassium - 549
Equal in Copper - 0.163
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
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Vitamin B1
+111.8%
Contains
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Vitamin B3
+343.1%
Contains
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Vitamin B5
+109.2%
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Vitamin B6
+149.4%
Contains
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Folate
+200%
Contains
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Vitamin A
+61140%
Contains
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Vitamin E
+2262.5%
Contains
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Vitamin C
+42.9%
Contains
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Vitamin B2
+72%
Contains
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Vitamin K
+11589.3%
Contains
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Vitamin B1
+111.8%
Contains
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Vitamin B3
+343.1%
Contains
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Vitamin B5
+109.2%
Contains
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Vitamin B6
+149.4%
Contains
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Folate
+200%
Contains
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Vitamin A
+61140%
Contains
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Vitamin E
+2262.5%
Contains
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Vitamin C
+42.9%
Contains
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Vitamin B2
+72%
Contains
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Vitamin K
+11589.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+22.3%
Contains
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Fats
+87.5%
Contains
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Carbs
+374.3%
Contains
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Water
+20.8%
Equal in Other - 1.26
Protein:
2.3 g
Fats:
0.15 g
Carbs:
19.59 g
Water:
76.67 g
Other:
1.29 g
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
Contains
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Protein
+22.3%
Contains
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Fats
+87.5%
Contains
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Carbs
+374.3%
Contains
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Water
+20.8%
Equal in Other - 1.26
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+53.6%
Contains
less
Saturated Fat
-53.8%
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Monounsaturated Fat
+700%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.043 g
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.028 g
Contains
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Polyunsaturated fat
+53.6%
Contains
less
Saturated Fat
-53.8%
Contains
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Monounsaturated Fat
+700%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.79g | 2.03g |
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| Protein | 2.3g | 1.88g |
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| Fats | 0.15g | 0.08g |
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| Carbs | 19.59g | 4.13g |
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| Calories | 89kcal | 20kcal |
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| Starch | 15.15g |
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| Fructose | 0.44g |
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| Sugar | 1.43g | 1.1g |
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| Fiber | 1.8g | 2.1g |
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| Calcium | 9mg | 58mg |
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| Iron | 0.7mg | 2.26mg |
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| Magnesium | 28mg | 86mg |
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| Phosphorus | 72mg | 33mg |
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| Potassium | 545mg | 549mg |
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| Sodium | 12mg | 179mg |
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| Zinc | 0.4mg | 0.33mg |
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| Copper | 0.174mg | 0.163mg |
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| Manganese | 0.173mg | 0.334mg |
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| Selenium | 0.9µg |
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| Vitamin A | 10IU | 6124IU |
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| Vitamin A RAE | 1µg | 306µg |
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| Vitamin E | 0.08mg | 1.89mg |
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| Vitamin C | 12.6mg | 18mg |
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| Vitamin B1 | 0.072mg | 0.034mg |
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| Vitamin B2 | 0.05mg | 0.086mg |
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| Vitamin B3 | 1.595mg | 0.36mg |
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| Vitamin B5 | 0.341mg | 0.163mg |
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| Vitamin B6 | 0.212mg | 0.085mg |
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| Folate | 27µg | 9µg |
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| Vitamin K | 2.8µg | 327.3µg |
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| Tryptophan | 0.023mg | 0.018mg |
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| Threonine | 0.075mg | 0.086mg |
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| Isoleucine | 0.074mg | 0.154mg |
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| Leucine | 0.109mg | 0.135mg |
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| Lysine | 0.12mg | 0.103mg |
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| Methionine | 0.035mg | 0.02mg |
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| Phenylalanine | 0.091mg | 0.114mg |
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| Valine | 0.115mg | 0.114mg |
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| Histidine | 0.039mg | 0.038mg |
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| Saturated Fat | 0.026g | 0.012g |
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| Monounsaturated Fat | 0.002g | 0.016g |
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| Polyunsaturated fat | 0.043g | 0.028g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
17%
113%
Minerals Daily Need Coverage Score
22%
36%
Comparison summary
Which food contains less Sodium?
Red potato contains less Sodium (difference - 167mg)
Which food is lower in Sugar?
Chard is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Chard is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Chard is relatively richer in minerals
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 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.