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  6. Sweet potato vs. Chard

Sweet potato vs. Chard — In-Depth Nutrition Comparison

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What are the main differences between Sweet potato and Chard?

  • Sweet potato is richer in Vitamin A RAE, Vitamin B6, Vitamin B5, Manganese, and Vitamin B3, while Chard is higher in Vitamin K, Iron, Magnesium, and Vitamin E .
  • Chard's daily need coverage for Vitamin K is 271% higher.
  • Chard has 5 times less Vitamin B5 than Sweet potato. Sweet potato has 0.884mg of Vitamin B5, while Chard has 0.163mg.
  • Sweet potato is lower in Sodium.

We used Sweet potato, cooked, baked in skin, flesh, without salt and Chard, swiss, cooked, boiled, drained, without salt types in this comparison.

Infographic

Sweet potato vs Chard 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
3
:
7
Chard
Chard
Contains more Phosphorus +63.6%
Contains less Sodium -79.9%
Contains more Manganese +48.8%
Contains more Calcium +52.6%
Contains more Iron +227.5%
Contains more Magnesium +218.5%
Contains more Potassium +15.6%
Contains more Selenium +350%
Equal in Zinc - 0.33
Equal in Copper - 0.163
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +63.6%
Contains less Sodium -79.9%
Contains more Manganese +48.8%
Contains more Calcium +52.6%
Contains more Iron +227.5%
Contains more Magnesium +218.5%
Contains more Potassium +15.6%
Contains more Selenium +350%
Equal in Zinc - 0.33
Equal in Copper - 0.163

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
7
:
3
Chard
Chard
Contains more Vitamin A +213.8%
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +313.1%
Contains more Vitamin B5 +442.3%
Contains more Vitamin B6 +236.5%
Contains more Vitamin E +166.2%
Contains more Folate +50%
Contains more Vitamin K +14130.4%
Equal in Vitamin C - 18
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 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin A +213.8%
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +313.1%
Contains more Vitamin B5 +442.3%
Contains more Vitamin B6 +236.5%
Contains more Vitamin E +166.2%
Contains more Folate +50%
Contains more Vitamin K +14130.4%
Equal in Vitamin C - 18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
4
:
1
Chard
Chard
Contains more Fats +87.5%
Contains more Carbs +401.5%
Contains more Water +22.3%
Equal in Protein - 1.88
Equal in Other - 1.26
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Chard
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 Fats +87.5%
Contains more Carbs +401.5%
Contains more Water +22.3%
Equal in Protein - 1.88
Equal in Other - 1.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +228.6%
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +700%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +228.6%
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +700%

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
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Chard Opinion
Net carbs 17.41g 2.03g Sweet potato
Protein 2.01g 1.88g Sweet potato
Fats 0.15g 0.08g Sweet potato
Carbs 20.71g 4.13g Sweet potato
Calories 90kcal 20kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 1.1g Chard
Fiber 3.3g 2.1g Sweet potato
Calcium 38mg 58mg Chard
Iron 0.69mg 2.26mg Chard
Magnesium 27mg 86mg Chard
Phosphorus 54mg 33mg Sweet potato
Potassium 475mg 549mg Chard
Sodium 36mg 179mg Sweet potato
Zinc 0.32mg 0.33mg Chard
Copper 0.161mg 0.163mg Chard
Manganese 0.497mg 0.334mg Sweet potato
Selenium 0.2µg 0.9µg Chard
Vitamin A 19218IU 6124IU Sweet potato
Vitamin A RAE 961µg 306µg Sweet potato
Vitamin E 0.71mg 1.89mg Chard
Vitamin C 19.6mg 18mg Sweet potato
Vitamin B1 0.107mg 0.034mg Sweet potato
Vitamin B2 0.106mg 0.086mg Sweet potato
Vitamin B3 1.487mg 0.36mg Sweet potato
Vitamin B5 0.884mg 0.163mg Sweet potato
Vitamin B6 0.286mg 0.085mg Sweet potato
Folate 6µg 9µg Chard
Vitamin K 2.3µg 327.3µg Chard
Tryptophan 0.04mg 0.018mg Sweet potato
Threonine 0.107mg 0.086mg Sweet potato
Isoleucine 0.07mg 0.154mg Chard
Leucine 0.118mg 0.135mg Chard
Lysine 0.084mg 0.103mg Chard
Methionine 0.037mg 0.02mg Sweet potato
Phenylalanine 0.114mg 0.114mg
Valine 0.11mg 0.114mg Chard
Histidine 0.039mg 0.038mg Sweet potato
Saturated Fat 0.052g 0.012g Chard
Monounsaturated Fat 0.002g 0.016g Chard
Polyunsaturated fat 0.092g 0.028g Sweet potato

Which food is preferable for your diet?

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

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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
120%
Sweet potato
113%
Chard
Minerals Daily Need Coverage Score
25%
Sweet potato
36%
Chard

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 143mg)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 5.38g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.2)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/168483/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.