Spinach raw vs. Chard raw — In-Depth Nutrition Comparison
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The main differences between spinach raw and chard raw
- Spinach raw is richer in vitamin A, folate, manganese, iron, vitamin B2, vitamin B6, and potassium, yet chard raw is richer in vitamin K and copper.
- Daily need coverage for vitamin K for chard raw is 289% higher.
- Spinach raw contains 14 times more folate than chard raw. Spinach raw contains 194µg of folate, while chard raw contains 14µg.
- Spinach raw contains less sodium.
Food types used in this article are Spinach, raw and Chard, swiss, raw.
Infographic
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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.
| Contains more CalciumCalcium | +94.1% |
| Contains more PotassiumPotassium | +47.2% |
| Contains more IronIron | +50.6% |
| Contains more ZincZinc | +47.2% |
| Contains less SodiumSodium | -62.9% |
| Contains more ManganeseManganese | +145.1% |
| Contains more CopperCopper | +37.7% |
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 AVitamin A | +53.3% |
| Contains more Vitamin B1Vitamin B1 | +95% |
| Contains more Vitamin B2Vitamin B2 | +110% |
| Contains more Vitamin B3Vitamin B3 | +81% |
| Contains more Vitamin B6Vitamin B6 | +97% |
| Contains more FolateFolate | +1285.7% |
| Contains more Vitamin B5Vitamin B5 | +164.6% |
| Contains more Vitamin KVitamin K | +71.9% |
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:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
| Contains more ProteinProtein | +58.9% |
| Contains more FatsFats | +95% |
~equal in
Carbs
~3.74g
~equal in
Water
~92.66g
~equal in
Other
~1.6g
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
0.03 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
| Contains more Poly. FatPolyunsaturated fat | +135.7% |
| Contains less Sat. FatSaturated fat | -52.4% |
| Contains more Mono. FatMonounsaturated fat | +300% |
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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| Lower in price |
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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 Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 830µg | 289% |
| Folate | 194µg | 14µg | 45% |
| Manganese | 0.897mg | 0.366mg | 23% |
| Vitamin A | 469µg | 306µg | 18% |
| Iron | 2.71mg | 1.8mg | 11% |
| Vitamin B2 | 0.189mg | 0.09mg | 8% |
| Vitamin B6 | 0.195mg | 0.099mg | 7% |
| Sodium | 79mg | 213mg | 6% |
| Copper | 0.13mg | 0.179mg | 5% |
| Calcium | 99mg | 51mg | 5% |
| Potassium | 558mg | 379mg | 5% |
| Vitamin B1 | 0.078mg | 0.04mg | 3% |
| Fiber | 2.2g | 1.6g | 2% |
| Zinc | 0.53mg | 0.36mg | 2% |
| Vitamin B3 | 0.724mg | 0.4mg | 2% |
| Protein | 2.86g | 1.8g | 2% |
| Vitamin C | 28.1mg | 30mg | 2% |
| Vitamin B5 | 0.065mg | 0.172mg | 2% |
| Vitamin E | 2.03mg | 1.89mg | 1% |
| Polyunsaturated fat | 0.165g | 0.07g | 1% |
| Calories | 23kcal | 19kcal | 0% |
| Fats | 0.39g | 0.2g | 0% |
| Carbs | 3.63g | 3.74g | 0% |
| Net carbs | 1.43g | 2.14g | N/A |
| Magnesium | 79mg | 81mg | 0% |
| Sugar | 0.42g | 1.1g | N/A |
| Phosphorus | 49mg | 46mg | 0% |
| Selenium | 1µg | 0.9µg | 0% |
| Choline | 19.3mg | 18mg | 0% |
| Saturated fat | 0.063g | 0.03g | 0% |
| Monounsaturated fat | 0.01g | 0.04g | 0% |
| Tryptophan | 0.039mg | 0.017mg | 0% |
| Threonine | 0.122mg | 0.083mg | 0% |
| Isoleucine | 0.147mg | 0.147mg | 0% |
| Leucine | 0.223mg | 0.13mg | 0% |
| Lysine | 0.174mg | 0.099mg | 0% |
| Methionine | 0.053mg | 0.019mg | 0% |
| Phenylalanine | 0.129mg | 0.11mg | 0% |
| Valine | 0.161mg | 0.11mg | 0% |
| Histidine | 0.064mg | 0.036mg | 0% |
| Fructose | 0.15g | 0% |
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
137%
185%
Minerals Daily Need Coverage Score
45%
34%
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 - 134mg)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.2)
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 raw is lower in Saturated fat (difference - 0.033g)
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?
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The foods have equal glycemic indexes (32)