Spelt vs. Chard — In-Depth Nutrition Comparison

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How are spelt and chard different?

Spelt is higher in manganese, phosphorus, vitamin B3, and zinc; however, chard is richer in vitamin A, vitamin C, potassium, vitamin E, and magnesium.
Daily need coverage for vitamin A for chard is 122% higher.
Spelt contains 7 times more vitamin B3 than chard. While spelt contains 2.57mg of vitamin B3, chard contains only 0.36mg.
Spelt has less sodium.
Chard has a lower glycemic index (32) than spelt (63).

Spelt, cooked and Chard, swiss, cooked, boiled, drained, without salt are the varieties used in this article.

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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.

Spelt

Chard

Contains more CopperCopper	+31.9%
Contains more ZincZinc	+278.8%
Contains more PhosphorusPhosphorus	+354.5%
Contains less SodiumSodium	-97.2%
Contains more ManganeseManganese	+226.6%
Contains more SeleniumSelenium	+344.4%

Contains more MagnesiumMagnesium	+75.5%
Contains more CalciumCalcium	+480%
Contains more PotassiumPotassium	+283.9%
Contains more IronIron	+35.3%

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.

Spelt

Chard

Contains more Vitamin B1Vitamin B1	+202.9%
Contains more Vitamin B3Vitamin B3	+613.9%
Contains more FolateFolate	+44.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+626.9%
Contains more Vitamin B2Vitamin B2	+186.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.085mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		327.3µg	273%
Vitamin A	0µg	306µg	34%
Manganese	1.091mg	0.334mg	33%
Vitamin C	0mg	18mg	20%
Phosphorus	150mg	33mg	17%
Vitamin B3	2.57mg	0.36mg	14%
Potassium	143mg	549mg	12%
Vitamin E	0.26mg	1.89mg	11%
Magnesium	49mg	86mg	9%
Zinc	1.25mg	0.33mg	8%
Starch	19.57g		8%
Sodium	5mg	179mg	8%
Protein	5.5g	1.88g	7%
Carbs	26.44g	4.13g	7%
Iron	1.67mg	2.26mg	7%
Fiber	3.9g	2.1g	7%
Copper	0.215mg	0.163mg	6%
Selenium	4µg	0.9µg	6%
Vitamin B1	0.103mg	0.034mg	6%
Calories	127kcal	20kcal	5%
Calcium	10mg	58mg	5%
Choline		28.7mg	5%
Vitamin B2	0.03mg	0.086mg	4%
Vitamin B5		0.163mg	3%
Fats	0.85g	0.08g	1%
Folate	13µg	9µg	1%
Protein per 100 calories	4.3g	9.4g	N/A
Calories per 10 g protein	231kcal	106kcal	N/A
Weight per 100 calories	79g	500g	N/A
Net carbs	22.54g	2.03g	N/A
Sugar		1.1g	N/A
Vitamin B6	0.08mg	0.085mg	0%
Saturated fat		0.012g	0%
Monounsaturated fat		0.016g	0%
Polyunsaturated fat		0.028g	0%
Tryptophan		0.018mg	0%
Threonine		0.086mg	0%
Isoleucine		0.154mg	0%
Leucine		0.135mg	0%
Lysine		0.103mg	0%
Methionine		0.02mg	0%
Phenylalanine		0.114mg	0%
Valine		0.114mg	0%
Histidine		0.038mg	0%