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  6. Spinach raw vs. Chard

Spinach raw vs. Chard — In-Depth Nutrition Comparison

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A recap on the differences between spinach raw and chard

  • Spinach raw is higher than chard in vitamin K, vitamin A, folate, manganese, vitamin C, vitamin B6, vitamin B2, and iron.
  • Spinach raw covers your daily vitamin K needs 130% more than chard.
  • Spinach raw contains 22 times more folate than chard. While spinach raw contains 194µg of folate, chard contains only 9µg.
  • The amount of sodium in spinach raw is lower.

Food varieties used in this article are Spinach, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Chard
Chard
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more CalciumCalcium +70.7%
Contains more IronIron +19.9%
Contains more ZincZinc +60.6%
Contains more PhosphorusPhosphorus +48.5%
Contains less SodiumSodium -55.9%
Contains more ManganeseManganese +168.6%
Contains more CopperCopper +25.4%
~equal in Magnesium ~86mg
~equal in Potassium ~549mg
~equal in Selenium ~0.9µg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Chard
Chard
2
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin CVitamin C +56.1%
Contains more Vitamin AVitamin A +53.3%
Contains more Vitamin B1Vitamin B1 +129.4%
Contains more Vitamin B2Vitamin B2 +119.8%
Contains more Vitamin B3Vitamin B3 +101.1%
Contains more Vitamin B6Vitamin B6 +129.4%
Contains more Vitamin KVitamin K +47.5%
Contains more FolateFolate +2055.6%
Contains more Vitamin B5Vitamin B5 +150.8%
Contains more CholineCholine +48.7%
~equal in Vitamin E ~1.89mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Chard DV% diff.
Vitamin K 482.9µg 327.3µg 130%
Folate 194µg 9µg 46%
Manganese 0.897mg 0.334mg 24%
Vitamin A 469µg 306µg 18%
Vitamin C 28.1mg 18mg 11%
Vitamin B6 0.195mg 0.085mg 8%
Vitamin B2 0.189mg 0.086mg 8%
Iron 2.71mg 2.26mg 6%
Sodium 79mg 179mg 4%
Copper 0.13mg 0.163mg 4%
Vitamin B1 0.078mg 0.034mg 4%
Calcium 99mg 58mg 4%
Vitamin B5 0.065mg 0.163mg 2%
Zinc 0.53mg 0.33mg 2%
Phosphorus 49mg 33mg 2%
Magnesium 79mg 86mg 2%
Choline 19.3mg 28.7mg 2%
Vitamin B3 0.724mg 0.36mg 2%
Protein 2.86g 1.88g 2%
Vitamin E 2.03mg 1.89mg 1%
Polyunsaturated fat 0.165g 0.028g 1%
Calories 23kcal 20kcal 0%
Fats 0.39g 0.08g 0%
Carbs 3.63g 4.13g 0%
Net carbs 1.43g 2.03g N/A
Potassium 558mg 549mg 0%
Sugar 0.42g 1.1g N/A
Fiber 2.2g 2.1g 0%
Selenium 1µg 0.9µg 0%
Saturated fat 0.063g 0.012g 0%
Monounsaturated fat 0.01g 0.016g 0%
Tryptophan 0.039mg 0.018mg 0%
Threonine 0.122mg 0.086mg 0%
Isoleucine 0.147mg 0.154mg 0%
Leucine 0.223mg 0.135mg 0%
Lysine 0.174mg 0.103mg 0%
Methionine 0.053mg 0.02mg 0%
Phenylalanine 0.129mg 0.114mg 0%
Valine 0.161mg 0.114mg 0%
Histidine 0.064mg 0.038mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Chard
Chard
2
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 ProteinProtein +52.1%
Contains more FatsFats +387.5%
Contains more OtherOther +36.5%
Contains more CarbsCarbs +13.8%
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Chard
Chard
2
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Poly. FatPolyunsaturated fat +489.3%
Contains less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +60%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.