Spinach raw vs. Chard — In-Depth Nutrition Comparison
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A recap on differences between Spinach raw and Chard
- Spinach raw is higher than Chard in Vitamin K, Folate, Manganese, Vitamin A RAE, 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
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.
| 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% |
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.
| Contains more Vitamin CVitamin C | +56.1% |
| Contains more Vitamin AVitamin A | +53.1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
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
Saturated Fat:
Sat. Fat
0.063 g
Monounsaturated Fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 23kcal | 20kcal |
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| Protein | 2.86g | 1.88g |
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| Fats | 0.39g | 0.08g |
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| Vitamin C | 28.1mg | 18mg |
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| Net carbs | 1.43g | 2.03g |
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| Carbs | 3.63g | 4.13g |
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| Magnesium | 79mg | 86mg |
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| Calcium | 99mg | 58mg |
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| Potassium | 558mg | 549mg |
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| Iron | 2.71mg | 2.26mg |
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| Sugar | 0.42g | 1.1g |
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| Fiber | 2.2g | 2.1g |
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| Copper | 0.13mg | 0.163mg |
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| Zinc | 0.53mg | 0.33mg |
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| Phosphorus | 49mg | 33mg |
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| Sodium | 79mg | 179mg |
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| Vitamin A | 9377IU | 6124IU |
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| Vitamin A RAE | 469µg | 306µg |
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| Vitamin E | 2.03mg | 1.89mg |
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| Manganese | 0.897mg | 0.334mg |
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| Selenium | 1µg | 0.9µg |
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| Vitamin B1 | 0.078mg | 0.034mg |
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| Vitamin B2 | 0.189mg | 0.086mg |
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| Vitamin B3 | 0.724mg | 0.36mg |
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| Vitamin B5 | 0.065mg | 0.163mg |
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| Vitamin B6 | 0.195mg | 0.085mg |
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| Vitamin K | 482.9µg | 327.3µg |
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| Folate | 194µg | 9µg |
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| Choline | 19.3mg | 28.7mg |
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| Saturated Fat | 0.063g | 0.012g |
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| Monounsaturated Fat | 0.01g | 0.016g |
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| Polyunsaturated fat | 0.165g | 0.028g |
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| Tryptophan | 0.039mg | 0.018mg |
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| Threonine | 0.122mg | 0.086mg |
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| Isoleucine | 0.147mg | 0.154mg |
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| Leucine | 0.223mg | 0.135mg |
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| Lysine | 0.174mg | 0.103mg |
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| Methionine | 0.053mg | 0.02mg |
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| Phenylalanine | 0.129mg | 0.114mg |
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| Valine | 0.161mg | 0.114mg |
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| Histidine | 0.064mg | 0.038mg |
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| Fructose | 0.15g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
168%
105%
Minerals Daily Need Coverage Score
45%
36%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 100mg)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.051g)
Which food is cheaper?
Chard is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)