Russet potato vs. Chard — In-Depth Nutrition Comparison
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The main differences between Russet potato and Chard
- Russet potato is richer in Vitamin B6, and Vitamin B3, yet Chard is richer in Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin E , Vitamin C, and Copper.
- Daily need coverage for Vitamin K from Chard is 271% higher.
- Russet potato contains 4 times more Vitamin B6 than Chard. Russet potato contains 0.354mg of Vitamin B6, while Chard contains 0.085mg.
- Russet potato contains less Sodium.
Food types used in this article are Potatoes, Russet, flesh and skin, baked and Chard, swiss, cooked, boiled, drained, without salt.
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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
+115.2%
Contains
less
Sodium
-92.2%
Contains
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Calcium
+222.2%
Contains
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Iron
+111.2%
Contains
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Magnesium
+186.7%
Contains
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Copper
+52.3%
Contains
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Manganese
+46.5%
Contains
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Selenium
+80%
Equal in Potassium - 549
Equal in Zinc - 0.33
Contains
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Phosphorus
+115.2%
Contains
less
Sodium
-92.2%
Contains
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Calcium
+222.2%
Contains
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Iron
+111.2%
Contains
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Magnesium
+186.7%
Contains
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Copper
+52.3%
Contains
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Manganese
+46.5%
Contains
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Selenium
+80%
Equal in Potassium - 549
Equal in Zinc - 0.33
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
+97.1%
Contains
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Vitamin B3
+274.4%
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Vitamin B5
+133.1%
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Vitamin B6
+316.5%
Contains
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Folate
+188.9%
Contains
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Vitamin A
+61140%
Contains
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Vitamin E
+2600%
Contains
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Vitamin C
+116.9%
Contains
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Vitamin B2
+79.2%
Contains
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Vitamin K
+16265%
Contains
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Vitamin B1
+97.1%
Contains
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Vitamin B3
+274.4%
Contains
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Vitamin B5
+133.1%
Contains
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Vitamin B6
+316.5%
Contains
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Folate
+188.9%
Contains
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Vitamin A
+61140%
Contains
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Vitamin E
+2600%
Contains
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Vitamin C
+116.9%
Contains
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Vitamin B2
+79.2%
Contains
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Vitamin K
+16265%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+39.9%
Contains
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Fats
+62.5%
Contains
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Carbs
+419.1%
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Water
+24.4%
Equal in Other - 1.26
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 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
+39.9%
Contains
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Fats
+62.5%
Contains
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Carbs
+419.1%
Contains
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Water
+24.4%
Equal in Other - 1.26
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+92.9%
Contains
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Saturated Fat
-62.5%
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Monounsaturated Fat
+433.3%
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.028 g
Contains
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Polyunsaturated fat
+92.9%
Contains
less
Saturated Fat
-62.5%
Contains
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Monounsaturated Fat
+433.3%
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 Sugar |
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| Lower in Sodium |
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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 | 19.14g | 2.03g |
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| Protein | 2.63g | 1.88g |
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| Fats | 0.13g | 0.08g |
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| Carbs | 21.44g | 4.13g |
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| Calories | 97kcal | 20kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 1.08g | 1.1g |
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| Fiber | 2.3g | 2.1g |
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| Calcium | 18mg | 58mg |
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| Iron | 1.07mg | 2.26mg |
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| Magnesium | 30mg | 86mg |
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| Phosphorus | 71mg | 33mg |
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| Potassium | 550mg | 549mg |
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| Sodium | 14mg | 179mg |
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| Zinc | 0.35mg | 0.33mg |
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| Copper | 0.107mg | 0.163mg |
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| Manganese | 0.228mg | 0.334mg |
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| Selenium | 0.5µg | 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 | 0.07mg | 1.89mg |
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| Vitamin C | 8.3mg | 18mg |
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| Vitamin B1 | 0.067mg | 0.034mg |
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| Vitamin B2 | 0.048mg | 0.086mg |
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| Vitamin B3 | 1.348mg | 0.36mg |
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| Vitamin B5 | 0.38mg | 0.163mg |
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| Vitamin B6 | 0.354mg | 0.085mg |
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| Folate | 26µg | 9µg |
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| Vitamin K | 2µg | 327.3µg |
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| Tryptophan | 0.027mg | 0.018mg |
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| Threonine | 0.086mg | 0.086mg | |
| Isoleucine | 0.085mg | 0.154mg |
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| Leucine | 0.125mg | 0.135mg |
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| Lysine | 0.137mg | 0.103mg |
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| Methionine | 0.041mg | 0.02mg |
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| Phenylalanine | 0.104mg | 0.114mg |
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| Valine | 0.131mg | 0.114mg |
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| Histidine | 0.044mg | 0.038mg |
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| Saturated Fat | 0.032g | 0.012g |
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| Monounsaturated Fat | 0.003g | 0.016g |
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| Polyunsaturated fat | 0.054g | 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
18%
113%
Minerals Daily Need Coverage Score
23%
36%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 165mg)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Chard is lower in glycemic index (difference - 50)
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.