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  6. Sweet potato vs. Chard raw

Sweet potato vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between sweet potato and chard raw

  • Sweet potato is richer in vitamin A, vitamin B5, vitamin B6, and fiber, yet chard raw is richer in vitamin K, vitamin C, iron, magnesium, and vitamin E.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Sweet potato contains 5 times more vitamin B5 than chard raw. Sweet potato contains 0.8mg of vitamin B5, while chard raw contains 0.172mg.
  • Sweet potato contains less sodium.
  • Chard raw has a lower glycemic index than sweet potato.

Food types used in this article are Sweet potato, raw, unprepared and Chard, swiss, raw.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 less SodiumSodium -74.2%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +195.1%
Contains more CopperCopper +18.5%
Contains more ZincZinc +20%
Contains more ManganeseManganese +41.9%
Contains more SeleniumSelenium +50%
~equal in Phosphorus ~46mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 +131.7%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +365.1%
Contains more Vitamin B6Vitamin B6 +111.1%
Contains more Vitamin CVitamin C +1150%
Contains more Vitamin EVitamin E +626.9%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin KVitamin K +46011.1%
Contains more FolateFolate +27.3%
Contains more CholineCholine +46.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Chard raw DV% diff.
Vitamin K 1.8µg 830µg 690%
Vitamin A 709µg 306µg 45%
Vitamin C 2.4mg 30mg 31%
Iron 0.61mg 1.8mg 15%
Magnesium 25mg 81mg 13%
Vitamin B5 0.8mg 0.172mg 13%
Vitamin E 0.26mg 1.89mg 11%
Vitamin B6 0.209mg 0.099mg 8%
Sodium 55mg 213mg 7%
Fiber 3g 1.6g 6%
Starch 12.65g 5%
Carbs 20.12g 3.74g 5%
Manganese 0.258mg 0.366mg 5%
Calories 86kcal 19kcal 3%
Vitamin B1 0.078mg 0.04mg 3%
Copper 0.151mg 0.179mg 3%
Vitamin B2 0.061mg 0.09mg 2%
Calcium 30mg 51mg 2%
Fructose 0.7g 1%
Zinc 0.3mg 0.36mg 1%
Folate 11µg 14µg 1%
Vitamin B3 0.557mg 0.4mg 1%
Choline 12.3mg 18mg 1%
Selenium 0.6µg 0.9µg 1%
Potassium 337mg 379mg 1%
Protein 1.57g 1.8g 0%
Fats 0.05g 0.2g 0%
Net carbs 17.12g 2.14g N/A
Sugar 4.18g 1.1g N/A
Phosphorus 47mg 46mg 0%
Saturated fat 0.018g 0.03g 0%
Monounsaturated fat 0.001g 0.04g 0%
Polyunsaturated fat 0.014g 0.07g 0%
Tryptophan 0.031mg 0.017mg 0%
Threonine 0.083mg 0.083mg 0%
Isoleucine 0.055mg 0.147mg 0%
Leucine 0.092mg 0.13mg 0%
Lysine 0.066mg 0.099mg 0%
Methionine 0.029mg 0.019mg 0%
Phenylalanine 0.089mg 0.11mg 0%
Valine 0.086mg 0.11mg 0%
Histidine 0.031mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 CarbsCarbs +438%
Contains more ProteinProtein +14.6%
Contains more FatsFats +300%
Contains more WaterWater +19.9%
Contains more OtherOther +63.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +3900%
Contains more Poly. FatPolyunsaturated fat +400%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.