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  6. Spinach raw vs. Chard

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

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.
Spinach raw
Spinach raw
8
:
2
Chard
Chard
Contains more Calcium +70.7%
Contains more Iron +19.9%
Contains more Phosphorus +48.5%
Contains less Sodium -55.9%
Contains more Zinc +60.6%
Contains more Manganese +168.6%
Contains more Selenium +11.1%
Contains more Copper +25.4%
Equal in Magnesium - 86
Equal in Potassium - 549
Equal in Selenium - 0.9
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +70.7%
Contains more Iron +19.9%
Contains more Phosphorus +48.5%
Contains less Sodium -55.9%
Contains more Zinc +60.6%
Contains more Manganese +168.6%
Contains more Selenium +11.1%
Contains more Copper +25.4%
Equal in Magnesium - 86
Equal in Potassium - 549
Equal in Selenium - 0.9

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.
Spinach raw
Spinach raw
9
:
1
Chard
Chard
Contains more Vitamin A +53.1%
Contains more Vitamin C +56.1%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +119.8%
Contains more Vitamin B3 +101.1%
Contains more Vitamin B6 +129.4%
Contains more Folate +2055.6%
Contains more Vitamin K +47.5%
Contains more Vitamin B5 +150.8%
Equal in Vitamin E - 1.89
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 A +53.1%
Contains more Vitamin C +56.1%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +119.8%
Contains more Vitamin B3 +101.1%
Contains more Vitamin B6 +129.4%
Contains more Folate +2055.6%
Contains more Vitamin K +47.5%
Contains more Vitamin B5 +150.8%
Equal in Vitamin E - 1.89

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Chard
Chard
Contains more Protein +52.1%
Contains more Fats +387.5%
Contains more Other +36.5%
Contains more Carbs +13.8%
Equal in Water - 92.65
Spinach raw
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
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 +52.1%
Contains more Fats +387.5%
Contains more Other +36.5%
Contains more Carbs +13.8%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +489.3%
Contains less Saturated Fat -81%
Contains more Monounsaturated Fat +60%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +489.3%
Contains less Saturated Fat -81%
Contains more Monounsaturated 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.
Spinach raw Chard
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Chard Opinion
Net carbs 1.43g 2.03g Chard
Protein 2.86g 1.88g Spinach raw
Fats 0.39g 0.08g Spinach raw
Carbs 3.63g 4.13g Chard
Calories 23kcal 20kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 0.42g 1.1g Spinach raw
Fiber 2.2g 2.1g Spinach raw
Calcium 99mg 58mg Spinach raw
Iron 2.71mg 2.26mg Spinach raw
Magnesium 79mg 86mg Chard
Phosphorus 49mg 33mg Spinach raw
Potassium 558mg 549mg Spinach raw
Sodium 79mg 179mg Spinach raw
Zinc 0.53mg 0.33mg Spinach raw
Copper 0.13mg 0.163mg Chard
Manganese 0.897mg 0.334mg Spinach raw
Selenium 1µg 0.9µg Spinach raw
Vitamin A 9377IU 6124IU Spinach raw
Vitamin A RAE 469µg 306µg Spinach raw
Vitamin E 2.03mg 1.89mg Spinach raw
Vitamin C 28.1mg 18mg Spinach raw
Vitamin B1 0.078mg 0.034mg Spinach raw
Vitamin B2 0.189mg 0.086mg Spinach raw
Vitamin B3 0.724mg 0.36mg Spinach raw
Vitamin B5 0.065mg 0.163mg Chard
Vitamin B6 0.195mg 0.085mg Spinach raw
Folate 194µg 9µg Spinach raw
Vitamin K 482.9µg 327.3µg Spinach raw
Tryptophan 0.039mg 0.018mg Spinach raw
Threonine 0.122mg 0.086mg Spinach raw
Isoleucine 0.147mg 0.154mg Chard
Leucine 0.223mg 0.135mg Spinach raw
Lysine 0.174mg 0.103mg Spinach raw
Methionine 0.053mg 0.02mg Spinach raw
Phenylalanine 0.129mg 0.114mg Spinach raw
Valine 0.161mg 0.114mg Spinach raw
Histidine 0.064mg 0.038mg Spinach raw
Saturated Fat 0.063g 0.012g Chard
Monounsaturated Fat 0.01g 0.016g Chard
Polyunsaturated fat 0.165g 0.028g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
181%
Spinach raw
113%
Chard
Minerals Daily Need Coverage Score
45%
Spinach raw
36%
Chard

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 100mg)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.051g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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.