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  6. Seaweed vs. Chard

Seaweed vs. Chard — In-Depth Nutrition Comparison

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Summary of differences between Seaweed and Chard

  • Seaweed has more Folate, Calcium, Vitamin B5, Magnesium, Zinc, and Iron, however, Chard is higher in Vitamin K, Vitamin A RAE, Vitamin C, and Potassium.
  • Chard covers your daily need of Vitamin K 218% more than Seaweed.
  • Seaweed has 20 times more Folate than Chard. While Seaweed has 180µg of Folate, Chard has only 9µg.

These are the specific foods used in this comparison Seaweed, kelp, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Seaweed 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.
Seaweed
Seaweed
5
:
5
Chard
Chard
Contains more Calcium +189.7%
Contains more Iron +26.1%
Contains more Magnesium +40.7%
Contains more Phosphorus +27.3%
Contains more Zinc +272.7%
Contains more Potassium +516.9%
Contains less Sodium -23.2%
Contains more Copper +25.4%
Contains more Manganese +67%
Contains more Selenium +28.6%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +189.7%
Contains more Iron +26.1%
Contains more Magnesium +40.7%
Contains more Phosphorus +27.3%
Contains more Zinc +272.7%
Contains more Potassium +516.9%
Contains less Sodium -23.2%
Contains more Copper +25.4%
Contains more Manganese +67%
Contains more Selenium +28.6%

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.
Seaweed
Seaweed
5
:
5
Chard
Chard
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B5 +293.9%
Contains more Folate +1900%
Contains more Vitamin A +5179.3%
Contains more Vitamin E +117.2%
Contains more Vitamin C +500%
Contains more Vitamin B6 +4150%
Contains more Vitamin K +395.9%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 +47.1%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B5 +293.9%
Contains more Folate +1900%
Contains more Vitamin A +5179.3%
Contains more Vitamin E +117.2%
Contains more Vitamin C +500%
Contains more Vitamin B6 +4150%
Contains more Vitamin K +395.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Chard
Chard
Contains more Fats +600%
Contains more Carbs +131.7%
Contains more Other +424.6%
Contains more Protein +11.9%
Contains more Water +13.6%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 Fats +600%
Contains more Carbs +131.7%
Contains more Other +424.6%
Contains more Protein +11.9%
Contains more Water +13.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +512.5%
Contains more Polyunsaturated fat +67.9%
Contains less Saturated Fat -95.1%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +512.5%
Contains more Polyunsaturated fat +67.9%
Contains less Saturated Fat -95.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Chard Opinion
Net carbs 8.27g 2.03g Seaweed
Protein 1.68g 1.88g Chard
Fats 0.56g 0.08g Seaweed
Carbs 9.57g 4.13g Seaweed
Calories 43kcal 20kcal Seaweed
Sugar 0.6g 1.1g Seaweed
Fiber 1.3g 2.1g Chard
Calcium 168mg 58mg Seaweed
Iron 2.85mg 2.26mg Seaweed
Magnesium 121mg 86mg Seaweed
Phosphorus 42mg 33mg Seaweed
Potassium 89mg 549mg Chard
Sodium 233mg 179mg Chard
Zinc 1.23mg 0.33mg Seaweed
Copper 0.13mg 0.163mg Chard
Manganese 0.2mg 0.334mg Chard
Selenium 0.7µg 0.9µg Chard
Vitamin A 116IU 6124IU Chard
Vitamin A RAE 6µg 306µg Chard
Vitamin E 0.87mg 1.89mg Chard
Vitamin C 3mg 18mg Chard
Vitamin B1 0.05mg 0.034mg Seaweed
Vitamin B2 0.15mg 0.086mg Seaweed
Vitamin B3 0.47mg 0.36mg Seaweed
Vitamin B5 0.642mg 0.163mg Seaweed
Vitamin B6 0.002mg 0.085mg Chard
Folate 180µg 9µg Seaweed
Vitamin K 66µg 327.3µg Chard
Tryptophan 0.048mg 0.018mg Seaweed
Threonine 0.055mg 0.086mg Chard
Isoleucine 0.076mg 0.154mg Chard
Leucine 0.083mg 0.135mg Chard
Lysine 0.082mg 0.103mg Chard
Methionine 0.025mg 0.02mg Seaweed
Phenylalanine 0.043mg 0.114mg Chard
Valine 0.072mg 0.114mg Chard
Histidine 0.024mg 0.038mg Chard
Saturated Fat 0.247g 0.012g Chard
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.016g Seaweed
Polyunsaturated fat 0.047g 0.028g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
36%
Seaweed
113%
Chard
Minerals Daily Need Coverage Score
41%
Seaweed
36%
Chard

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Chard
Chard contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.235g)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.