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Saffron vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between saffron and chard raw

  • Saffron is richer in manganese, iron, vitamin B6, vitamin C, magnesium, potassium, phosphorus, folate, and copper, yet chard raw is richer in vitamin A.
  • Daily need coverage for manganese for saffron is 1219% higher.
  • Saffron contains 10 times more vitamin B6 than chard raw. Saffron contains 1.01mg of vitamin B6, while chard raw contains 0.099mg.
  • Chard raw has a lower glycemic index than saffron.

Food types used in this article are Spices, saffron and Chard, swiss, raw.

Infographic

Saffron vs Chard raw 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.
Saffron
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +225.9%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +354.9%
Contains more IronIron +516.7%
Contains more CopperCopper +83.2%
Contains more ZincZinc +202.8%
Contains more PhosphorusPhosphorus +447.8%
Contains less SodiumSodium -30.5%
Contains more ManganeseManganese +7661.7%
Contains more SeleniumSelenium +522.2%

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.
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +169.3%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +196.7%
Contains more Vitamin B3Vitamin B3 +265%
Contains more Vitamin B6Vitamin B6 +920.2%
Contains more FolateFolate +564.3%
Contains more Vitamin AVitamin A +1033.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +535%
Contains more FatsFats +2825%
Contains more CarbsCarbs +1647.9%
Contains more OtherOther +240.6%
Contains more WaterWater +678.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +972.5%
Contains more Poly. FatPolyunsaturated fat +2852.9%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Chard raw DV% diff.
Manganese 28.408mg 0.366mg 1219%
Vitamin K 830µg 692%
Iron 11.1mg 1.8mg 116%
Vitamin B6 1.01mg 0.099mg 70%
Vitamin C 80.8mg 30mg 56%
Magnesium 264mg 81mg 44%
Potassium 1724mg 379mg 40%
Vitamin A 27µg 306µg 31%
Phosphorus 252mg 46mg 29%
Carbs 65.37g 3.74g 21%
Folate 93µg 14µg 20%
Protein 11.43g 1.8g 19%
Copper 0.328mg 0.179mg 17%
Calories 310kcal 19kcal 15%
Vitamin B2 0.267mg 0.09mg 14%
Polyunsaturated fat 2.067g 0.07g 13%
Vitamin E 1.89mg 13%
Selenium 5.6µg 0.9µg 9%
Fiber 3.9g 1.6g 9%
Fats 5.85g 0.2g 9%
Zinc 1.09mg 0.36mg 7%
Saturated fat 1.586g 0.03g 7%
Vitamin B3 1.46mg 0.4mg 7%
Vitamin B1 0.115mg 0.04mg 6%
Calcium 111mg 51mg 6%
Vitamin B5 0.172mg 3%
Sodium 148mg 213mg 3%
Choline 18mg 3%
Monounsaturated fat 0.429g 0.04g 1%
Net carbs 61.47g 2.14g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%
Omega-3 - DPA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
54%
Saffron
185%
Chard raw
Minerals Daily Need Coverage Score
479%
Saffron
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 65mg)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 1.556g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.