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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 RAE, 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 from 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.

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.
Sweet potato
Sweet potato
2
:
8
Chard raw
Chard raw
Contains less Sodium -74.2%
Contains more Calcium +70%
Contains more Iron +195.1%
Contains more Magnesium +224%
Contains more Potassium +12.5%
Contains more Zinc +20%
Contains more Copper +18.5%
Contains more Manganese +41.9%
Contains more Selenium +50%
Equal in Phosphorus - 46
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains less Sodium -74.2%
Contains more Calcium +70%
Contains more Iron +195.1%
Contains more Magnesium +224%
Contains more Potassium +12.5%
Contains more Zinc +20%
Contains more Copper +18.5%
Contains more Manganese +41.9%
Contains more Selenium +50%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sweet potato
Sweet potato
5
:
5
Chard raw
Chard raw
Contains more Vitamin A +132%
Contains more Vitamin B1 +95%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +365.1%
Contains more Vitamin B6 +111.1%
Contains more Vitamin E +626.9%
Contains more Vitamin C +1150%
Contains more Vitamin B2 +47.5%
Contains more Folate +27.3%
Contains more Vitamin K +46011.1%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Chard raw
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 +132%
Contains more Vitamin B1 +95%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +365.1%
Contains more Vitamin B6 +111.1%
Contains more Vitamin E +626.9%
Contains more Vitamin C +1150%
Contains more Vitamin B2 +47.5%
Contains more Folate +27.3%
Contains more Vitamin K +46011.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Chard raw
Chard raw
Contains more Carbs +438%
Contains more Protein +14.6%
Contains more Fats +300%
Contains more Water +19.9%
Contains more Other +63.3%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Chard raw
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 Carbs +438%
Contains more Protein +14.6%
Contains more Fats +300%
Contains more Water +19.9%
Contains more Other +63.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Chard raw
Chard raw
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +3900%
Contains more Polyunsaturated fat +400%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +3900%
Contains more Polyunsaturated fat +400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Chard raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Chard raw Opinion
Net carbs 17.12g 2.14g Sweet potato
Protein 1.57g 1.8g Chard raw
Fats 0.05g 0.2g Chard raw
Carbs 20.12g 3.74g Sweet potato
Calories 86kcal 19kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 1.1g Chard raw
Fiber 3g 1.6g Sweet potato
Calcium 30mg 51mg Chard raw
Iron 0.61mg 1.8mg Chard raw
Magnesium 25mg 81mg Chard raw
Phosphorus 47mg 46mg Sweet potato
Potassium 337mg 379mg Chard raw
Sodium 55mg 213mg Sweet potato
Zinc 0.3mg 0.36mg Chard raw
Copper 0.151mg 0.179mg Chard raw
Manganese 0.258mg 0.366mg Chard raw
Selenium 0.6µg 0.9µg Chard raw
Vitamin A 14187IU 6116IU Sweet potato
Vitamin A RAE 709µg 306µg Sweet potato
Vitamin E 0.26mg 1.89mg Chard raw
Vitamin C 2.4mg 30mg Chard raw
Vitamin B1 0.078mg 0.04mg Sweet potato
Vitamin B2 0.061mg 0.09mg Chard raw
Vitamin B3 0.557mg 0.4mg Sweet potato
Vitamin B5 0.8mg 0.172mg Sweet potato
Vitamin B6 0.209mg 0.099mg Sweet potato
Folate 11µg 14µg Chard raw
Vitamin K 1.8µg 830µg Chard raw
Tryptophan 0.031mg 0.017mg Sweet potato
Threonine 0.083mg 0.083mg
Isoleucine 0.055mg 0.147mg Chard raw
Leucine 0.092mg 0.13mg Chard raw
Lysine 0.066mg 0.099mg Chard raw
Methionine 0.029mg 0.019mg Sweet potato
Phenylalanine 0.089mg 0.11mg Chard raw
Valine 0.086mg 0.11mg Chard raw
Histidine 0.031mg 0.036mg Chard raw
Saturated Fat 0.018g 0.03g Sweet potato
Monounsaturated Fat 0.001g 0.04g Chard raw
Polyunsaturated fat 0.014g 0.07g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Sweet potato
222%
Chard raw
Minerals Daily Need Coverage Score
20%
Sweet potato
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 158mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 3.08g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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.