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Tart vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between tart and chard raw?

  • Tart is richer in vitamin B2, selenium, vitamin B6, folate, vitamin B3, vitamin B1, and iron, while chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 691% higher.
  • Chard raw has 14 times less selenium than tart. Tart has 12.9µg of selenium, while chard raw has 0.9µg.
  • Tart has a higher glycemic index (45) than chard raw (32).

We used Breakfast tart, low fat and Chard, swiss, raw types in this comparison.

Infographic

Tart 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.
Tart
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 more IronIron +90%
Contains more PhosphorusPhosphorus +102.2%
Contains more SeleniumSelenium +1333.3%
Contains more MagnesiumMagnesium +84.1%
Contains more CalciumCalcium +15.9%
Contains more PotassiumPotassium +474.2%
Contains more CopperCopper +145.2%
Contains more ZincZinc +28.6%
Contains less SodiumSodium -41%

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.
Tart
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 B1Vitamin B1 +612.5%
Contains more Vitamin B2Vitamin B2 +510%
Contains more Vitamin B3Vitamin B3 +850%
Contains more Vitamin B6Vitamin B6 +283.8%
Contains more FolateFolate +614.3%
Contains more Vitamin CVitamin C +689.5%
Contains more Vitamin EVitamin E +256.6%
Contains more Vitamin KVitamin K +207400%
Contains more CholineCholine +114.3%
~equal in Vitamin A ~306µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 ProteinProtein +121.7%
Contains more FatsFats +2895%
Contains more CarbsCarbs +1953.5%
Contains more WaterWater +669.6%
Contains more OtherOther +35.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 more Mono. FatMonounsaturated fat +8245%
Contains more Poly. FatPolyunsaturated fat +1154.3%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tart Chard raw DV% diff.
Vitamin K 0.4µg 830µg 691%
Vitamin B2 0.549mg 0.09mg 35%
Vitamin C 3.8mg 30mg 29%
Carbs 76.8g 3.74g 24%
Selenium 12.9µg 0.9µg 22%
Folate 100µg 14µg 22%
Vitamin B6 0.38mg 0.099mg 22%
Vitamin B3 3.8mg 0.4mg 21%
Vitamin B1 0.285mg 0.04mg 20%
Iron 3.42mg 1.8mg 20%
Calories 372kcal 19kcal 18%
Manganese 0.366mg 16%
Copper 0.073mg 0.179mg 12%
Magnesium 44mg 81mg 9%
Fats 5.99g 0.2g 9%
Vitamin E 0.53mg 1.89mg 9%
Potassium 66mg 379mg 9%
Monounsaturated fat 3.338g 0.04g 8%
Phosphorus 93mg 46mg 7%
Saturated fat 1.393g 0.03g 6%
Sodium 361mg 213mg 6%
Polyunsaturated fat 0.878g 0.07g 5%
Protein 3.99g 1.8g 4%
Vitamin B5 0.172mg 3%
Vitamin A 285µg 306µg 2%
Choline 8.4mg 18mg 2%
Calcium 44mg 51mg 1%
Zinc 0.28mg 0.36mg 1%
Net carbs 75.3g 2.14g N/A
Sugar 4.87g 1.1g N/A
Fiber 1.5g 1.6g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tart Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
43%
Tart
185%
Chard raw
Minerals Daily Need Coverage Score
37%
Tart
34%
Chard raw

Comparison summary

Which food is cheaper?
Tart
Tart is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 3.77g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 148mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 1.363g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.