Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Chard raw

Spinach raw vs. Chard raw — In-Depth Nutrition Comparison

Compare

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

Spinach raw vs Chard raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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%
~equal in Magnesium ~81mg
~equal in Phosphorus ~46mg
~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%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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%
~equal in Vitamin C ~30mg
~equal in Vitamin E ~1.89mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Spinach raw Chard raw 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%

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
2% 4% 93%
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
21% 29% 50%
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%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.