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  6. Chard vs. Quinoa

Chard vs. Quinoa — In-Depth Nutrition Comparison

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A recap on the differences between chard and quinoa

  • Chard is higher in vitamin K, vitamin A, vitamin C, potassium, iron, and vitamin E, yet quinoa is higher in phosphorus, manganese, and folate.
  • Chard covers your daily vitamin K needs 273% more than quinoa.
  • The amount of sodium in quinoa is lower.
  • The glycemic index of chard is lower.

Food varieties used in this article are Chard, swiss, cooked, boiled, drained, without salt and Quinoa, cooked.

Infographic

Chard vs Quinoa 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.
Chard
Chard
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +241.2%
Contains more PotassiumPotassium +219.2%
Contains more IronIron +51.7%
Contains more CopperCopper +17.8%
Contains more ZincZinc +230.3%
Contains more PhosphorusPhosphorus +360.6%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +88.9%
Contains more SeleniumSelenium +211.1%

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.
Chard
Chard
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Quinoa
Quinoa
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +214.7%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B6Vitamin B6 +44.7%
Contains more FolateFolate +366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Quinoa DV% diff.
Vitamin K 327.3µg 0µg 273%
Vitamin A 306µg 0µg 34%
Vitamin C 18mg 0mg 20%
Phosphorus 33mg 152mg 17%
Manganese 0.334mg 0.631mg 13%
Potassium 549mg 172mg 11%
Iron 2.26mg 1.49mg 10%
Vitamin E 1.89mg 0.63mg 8%
Folate 9µg 42µg 8%
Zinc 0.33mg 1.09mg 7%
Starch 17.63g 7%
Sodium 179mg 7mg 7%
Polyunsaturated fat 0.028g 1.078g 7%
Carbs 4.13g 21.3g 6%
Vitamin B1 0.034mg 0.107mg 6%
Calories 20kcal 120kcal 5%
Protein 1.88g 4.4g 5%
Magnesium 86mg 64mg 5%
Calcium 58mg 17mg 4%
Fats 0.08g 1.92g 3%
Fiber 2.1g 2.8g 3%
Copper 0.163mg 0.192mg 3%
Selenium 0.9µg 2.8µg 3%
Vitamin B5 0.163mg 3%
Vitamin B6 0.085mg 0.123mg 3%
Vitamin B2 0.086mg 0.11mg 2%
Choline 28.7mg 23mg 1%
Saturated fat 0.012g 0.231g 1%
Monounsaturated fat 0.016g 0.528g 1%
Protein per 100 calories 9.4g 3.7g N/A
Calories per 10 g protein 106kcal 273kcal N/A
Weight per 100 calories 500g 83g N/A
Net carbs 2.03g 18.5g N/A
Sugar 1.1g 0.87g N/A
Vitamin B3 0.36mg 0.412mg 0%
Tryptophan 0.018mg 0.052mg 0%
Threonine 0.086mg 0.131mg 0%
Isoleucine 0.154mg 0.157mg 0%
Leucine 0.135mg 0.261mg 0%
Lysine 0.103mg 0.239mg 0%
Methionine 0.02mg 0.096mg 0%
Phenylalanine 0.114mg 0.185mg 0%
Valine 0.114mg 0.185mg 0%
Histidine 0.038mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +29.4%
Contains more OtherOther +63.6%
Contains more ProteinProtein +134%
Contains more FatsFats +2300%
Contains more CarbsCarbs +415.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +3200%
Contains more Poly. FatPolyunsaturated fat +3750%

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.