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  6. Salsify vs. Chard

Salsify vs. Chard — In-Depth Nutrition Comparison

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What are the main differences between Salsify and Chard?

  • Salsify is richer in Vitamin B6, while Chard is higher in Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin C, Vitamin E , Copper, and Potassium.
  • Chard's daily need coverage for Vitamin K is 273% higher.
  • Chard has 3 times less Vitamin B6 than Salsify. Salsify has 0.218mg of Vitamin B6, while Chard has 0.085mg.
  • Salsify is lower in Sodium.

We used Salsify, cooked, boiled, drained, without salt and Chard, swiss, cooked, boiled, drained, without salt types in this comparison.

Infographic

Salsify 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.
Salsify
Salsify
2
:
8
Chard
Chard
Contains more Phosphorus +69.7%
Contains less Sodium -91.1%
Contains more Calcium +23.4%
Contains more Iron +310.9%
Contains more Magnesium +377.8%
Contains more Potassium +94%
Contains more Copper +132.9%
Contains more Manganese +59%
Contains more Selenium +50%
Equal in Zinc - 0.33
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +69.7%
Contains less Sodium -91.1%
Contains more Calcium +23.4%
Contains more Iron +310.9%
Contains more Magnesium +377.8%
Contains more Potassium +94%
Contains more Copper +132.9%
Contains more Manganese +59%
Contains more Selenium +50%
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.
Salsify
Salsify
6
:
4
Chard
Chard
Contains more Vitamin B1 +64.7%
Contains more Vitamin B2 +101.2%
Contains more Vitamin B5 +69.3%
Contains more Vitamin B6 +156.5%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +894.7%
Contains more Vitamin C +291.3%
Contains more Vitamin K +109000%
Equal in Vitamin B3 - 0.36
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
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 +64.7%
Contains more Vitamin B2 +101.2%
Contains more Vitamin B5 +69.3%
Contains more Vitamin B6 +156.5%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +894.7%
Contains more Vitamin C +291.3%
Contains more Vitamin K +109000%
Equal in Vitamin B3 - 0.36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
3
:
2
Chard
Chard
Contains more Protein +45.2%
Contains more Fats +112.5%
Contains more Carbs +271.9%
Contains more Water +14.4%
Contains more Other +70.3%
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 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 +45.2%
Contains more Fats +112.5%
Contains more Carbs +271.9%
Contains more Water +14.4%
Contains more Other +70.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +164.3%
Contains less Saturated Fat -70.7%
Contains more Monounsaturated Fat +433.3%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +164.3%
Contains less Saturated Fat -70.7%
Contains more 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.
Salsify Chard
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salsify Chard Opinion
Net carbs 12.26g 2.03g Salsify
Protein 2.73g 1.88g Salsify
Fats 0.17g 0.08g Salsify
Carbs 15.36g 4.13g Salsify
Calories 68kcal 20kcal Salsify
Sugar 2.9g 1.1g Chard
Fiber 3.1g 2.1g Salsify
Calcium 47mg 58mg Chard
Iron 0.55mg 2.26mg Chard
Magnesium 18mg 86mg Chard
Phosphorus 56mg 33mg Salsify
Potassium 283mg 549mg Chard
Sodium 16mg 179mg Salsify
Zinc 0.3mg 0.33mg Chard
Copper 0.07mg 0.163mg Chard
Manganese 0.21mg 0.334mg Chard
Selenium 0.6µg 0.9µg Chard
Vitamin A 0IU 6124IU Chard
Vitamin A RAE 0µg 306µg Chard
Vitamin E 0.19mg 1.89mg Chard
Vitamin C 4.6mg 18mg Chard
Vitamin B1 0.056mg 0.034mg Salsify
Vitamin B2 0.173mg 0.086mg Salsify
Vitamin B3 0.392mg 0.36mg Salsify
Vitamin B5 0.276mg 0.163mg Salsify
Vitamin B6 0.218mg 0.085mg Salsify
Folate 15µg 9µg Salsify
Vitamin K 0.3µg 327.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.041g 0.012g Chard
Monounsaturated Fat 0.003g 0.016g Chard
Polyunsaturated fat 0.074g 0.028g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify 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
13%
Salsify
113%
Chard
Minerals Daily Need Coverage Score
16%
Salsify
36%
Chard

Comparison summary

Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 163mg)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.8g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Chard
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.

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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.