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Spinach vs Chard - In-Depth Nutrition Comparison

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The main differences between Spinach and Chard

  • Spinach is richer in Folate, Manganese, Vitamin A RAE, Iron, Vitamin B2, Vitamin B6, and Potassium, yet Chard is richer in Vitamin K, and Copper.
  • Daily need coverage for Vitamin K from Chard is 289% higher.
  • Spinach contains 14 times more Folate than Chard. Spinach contains 194µg of Folate, while Chard contains 14µg.
  • Spinach contains less Sodium.

Food types used in this article are Spinach, raw and Chard, swiss, raw.

Infographic

Spinach 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Chard
Contains more Calcium +94.1%
Contains more Iron +50.6%
Contains more Potassium +47.2%
Contains less Sodium -62.9%
Contains more Zinc +47.2%
Contains more Copper +37.7%
Equal in Magnesium - 81
Equal in Phosphorus - 46
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains more Calcium +94.1%
Contains more Iron +50.6%
Contains more Potassium +47.2%
Contains less Sodium -62.9%
Contains more Zinc +47.2%
Contains more Copper +37.7%
Equal in Magnesium - 81
Equal in Phosphorus - 46

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Chard
Contains more Vitamin A +53.3%
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +110%
Contains more Vitamin B3 +81%
Contains more Vitamin B6 +97%
Contains more Folate +1285.7%
Contains more Vitamin B5 +164.6%
Contains more Vitamin K +71.9%
Equal in Vitamin E - 1.89
Equal in Vitamin C - 30
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin A +53.3%
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +110%
Contains more Vitamin B3 +81%
Contains more Vitamin B6 +97%
Contains more Folate +1285.7%
Contains more Vitamin B5 +164.6%
Contains more Vitamin K +71.9%
Equal in Vitamin E - 1.89
Equal in Vitamin C - 30

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach Chard
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach Chard Opinion
Net carbs 1.43g 2.14g Chard
Protein 2.86g 1.8g Spinach
Fats 0.39g 0.2g Spinach
Carbs 3.63g 3.74g Chard
Calories 23kcal 19kcal Spinach
Starch g g
Fructose 0.15g g Spinach
Sugar 0.42g 1.1g Spinach
Fiber 2.2g 1.6g Spinach
Calcium 99mg 51mg Spinach
Iron 2.71mg 1.8mg Spinach
Magnesium 79mg 81mg Chard
Phosphorus 49mg 46mg Spinach
Potassium 558mg 379mg Spinach
Sodium 79mg 213mg Spinach
Zinc 0.53mg 0.36mg Spinach
Copper 0.13mg 0.179mg Chard
Vitamin A 9377IU 6116IU Spinach
Vitamin E 2.03mg 1.89mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.1mg 30mg Chard
Vitamin B1 0.078mg 0.04mg Spinach
Vitamin B2 0.189mg 0.09mg Spinach
Vitamin B3 0.724mg 0.4mg Spinach
Vitamin B5 0.065mg 0.172mg Chard
Vitamin B6 0.195mg 0.099mg Spinach
Folate 194µg 14µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 482.9µg 830µg Chard
Tryptophan 0.039mg 0.017mg Spinach
Threonine 0.122mg 0.083mg Spinach
Isoleucine 0.147mg 0.147mg
Leucine 0.223mg 0.13mg Spinach
Lysine 0.174mg 0.099mg Spinach
Methionine 0.053mg 0.019mg Spinach
Phenylalanine 0.129mg 0.11mg Spinach
Valine 0.161mg 0.11mg Spinach
Histidine 0.064mg 0.036mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.063g 0.03g Chard
Monounsaturated Fat 0.01g 0.04g Chard
Polyunsaturated fat 0.165g 0.07g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
181
Spinach
222
Chard
Mineral Summary Score
41
Spinach
36
Chard

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Spinach
11%
Chard
Carbohydrates
4%
Spinach
4%
Chard
Fats
2%
Spinach
1%
Chard

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 134mg)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.033g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Chard - 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.