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Spinach pasta vs. Chard — In-Depth Nutrition Comparison

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Summary of differences between spinach pasta and chard

  • Spinach pasta has more vitamin B1, folate, vitamin B2, manganese, vitamin B3, vitamin B6, and phosphorus; however, chard is higher in vitamin A and vitamin C.
  • Chard covers your daily need for vitamin A, 118% more than spinach pasta.

These are the specific foods used in this comparison Pasta, fresh-refrigerated, spinach, as purchased and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Spinach pasta vs Chard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Chard
4
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 IronIron +46%
Contains more CopperCopper +20.9%
Contains more ZincZinc +324.2%
Contains more PhosphorusPhosphorus +348.5%
Contains less SodiumSodium -84.9%
Contains more ManganeseManganese +133.8%
Contains more MagnesiumMagnesium +36.5%
Contains more CalciumCalcium +34.9%
Contains more PotassiumPotassium +101.8%

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 0% 8.3% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
Chard
5
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 B1Vitamin B1 +1691.2%
Contains more Vitamin B2Vitamin B2 +362.8%
Contains more Vitamin B3Vitamin B3 +861.1%
Contains more Vitamin B5Vitamin B5 +322.1%
Contains more Vitamin B6Vitamin B6 +270.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1866.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1124%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spinach pasta Chard DV% diff.
Vitamin K 327.3µg 273%
Vitamin B1 0.609mg 0.034mg 48%
Folate 177µg 9µg 42%
Vitamin A 25µg 306µg 31%
Cholesterol 73mg 0mg 24%
Vitamin B2 0.398mg 0.086mg 24%
Vitamin C 0mg 18mg 20%
Vitamin B3 3.46mg 0.36mg 19%
Protein 11.26g 1.88g 19%
Manganese 0.781mg 0.334mg 19%
Vitamin B6 0.315mg 0.085mg 18%
Carbs 55.72g 4.13g 17%
Phosphorus 148mg 33mg 16%
Vitamin B12 0.31µg 0µg 13%
Vitamin E 1.89mg 13%
Calories 289kcal 20kcal 13%
Iron 3.3mg 2.26mg 13%
Vitamin B5 0.688mg 0.163mg 11%
Zinc 1.4mg 0.33mg 10%
Potassium 272mg 549mg 8%
Fiber 2.1g 8%
Sodium 27mg 179mg 7%
Magnesium 63mg 86mg 5%
Choline 28.7mg 5%
Copper 0.197mg 0.163mg 4%
Fats 2.1g 0.08g 3%
Polyunsaturated fat 0.467g 0.028g 3%
Calcium 43mg 58mg 2%
Selenium 0.9µg 2%
Saturated fat 0.483g 0.012g 2%
Monounsaturated fat 0.659g 0.016g 2%
Net carbs 55.72g 2.03g N/A
Sugar 1.1g N/A
Tryptophan 0.15mg 0.018mg 0%
Threonine 0.352mg 0.086mg 0%
Isoleucine 0.488mg 0.154mg 0%
Leucine 0.813mg 0.135mg 0%
Lysine 0.336mg 0.103mg 0%
Methionine 0.208mg 0.02mg 0%
Phenylalanine 0.56mg 0.114mg 0%
Valine 0.544mg 0.114mg 0%
Histidine 0.237mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
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 +498.9%
Contains more FatsFats +2525%
Contains more CarbsCarbs +1249.2%
Contains more WaterWater +207.8%
Contains more OtherOther +53.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
Chard
1
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 Mono. FatMonounsaturated fat +4018.8%
Contains more Poly. FatPolyunsaturated fat +1567.9%
Contains less Sat. FatSaturated fat -97.5%

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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 pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.