Chard vs. Spinach — In-Depth Nutrition Comparison
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What are the main differences between chard and spinach?
- Chard is richer in vitamin C, while spinach is higher in vitamin K, vitamin A, folate, manganese, iron, vitamin B6, vitamin B2, calcium, and vitamin B1.
- Spinach's daily need coverage for vitamin K is 139% higher.
- Spinach has 2 times less vitamin C than chard. Chard has 18mg of vitamin C, while spinach has 9.8mg.
We used Chard, swiss, cooked, boiled, drained, without salt and Spinach, cooked, boiled, drained, without salt types in this comparison.
Infographic
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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.
| Contains more PotassiumPotassium | +17.8% |
| Contains more CalciumCalcium | +134.5% |
| Contains more IronIron | +58% |
| Contains more ZincZinc | +130.3% |
| Contains more PhosphorusPhosphorus | +69.7% |
| Contains less SodiumSodium | -60.9% |
| Contains more ManganeseManganese | +179.9% |
| Contains more SeleniumSelenium | +66.7% |
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.
| Contains more Vitamin CVitamin C | +83.7% |
| Contains more Vitamin B5Vitamin B5 | +12.4% |
| Contains more Vitamin AVitamin A | +71.2% |
| Contains more Vitamin EVitamin E | +10.1% |
| Contains more Vitamin B1Vitamin B1 | +179.4% |
| Contains more Vitamin B2Vitamin B2 | +174.4% |
| Contains more Vitamin B3Vitamin B3 | +36.1% |
| Contains more Vitamin B6Vitamin B6 | +184.7% |
| Contains more Vitamin KVitamin K | +50.8% |
| Contains more FolateFolate | +1522.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 493.6µg | 139% |
| Folate | 9µg | 146µg | 34% |
| Manganese | 0.334mg | 0.935mg | 26% |
| Vitamin A | 306µg | 524µg | 24% |
| Iron | 2.26mg | 3.57mg | 16% |
| Vitamin B2 | 0.086mg | 0.236mg | 12% |
| Vitamin B6 | 0.085mg | 0.242mg | 12% |
| Vitamin C | 18mg | 9.8mg | 9% |
| Calcium | 58mg | 136mg | 8% |
| Sodium | 179mg | 70mg | 5% |
| Vitamin B1 | 0.034mg | 0.095mg | 5% |
| Zinc | 0.33mg | 0.76mg | 4% |
| Phosphorus | 33mg | 56mg | 3% |
| Protein | 1.88g | 2.97g | 2% |
| Potassium | 549mg | 466mg | 2% |
| Choline | 28.7mg | 19.7mg | 2% |
| Fiber | 2.1g | 2.4g | 1% |
| Copper | 0.163mg | 0.174mg | 1% |
| Vitamin E | 1.89mg | 2.08mg | 1% |
| Selenium | 0.9µg | 1.5µg | 1% |
| Vitamin B3 | 0.36mg | 0.49mg | 1% |
| Polyunsaturated fat | 0.028g | 0.109g | 1% |
| Calories | 20kcal | 23kcal | 0% |
| Protein per 100 calories | 9.4g | 13g | N/A |
| Calories per 10 g protein | 106kcal | 77kcal | N/A |
| Weight per 100 calories | 500g | 435g | N/A |
| Fats | 0.08g | 0.26g | 0% |
| Net carbs | 2.03g | 1.35g | N/A |
| Carbs | 4.13g | 3.75g | 0% |
| Magnesium | 86mg | 87mg | 0% |
| Sugar | 1.1g | 0.43g | N/A |
| Vitamin B5 | 0.163mg | 0.145mg | 0% |
| Saturated fat | 0.012g | 0.043g | 0% |
| Monounsaturated fat | 0.016g | 0.006g | 0% |
| Tryptophan | 0.018mg | 0.04mg | 0% |
| Threonine | 0.086mg | 0.127mg | 0% |
| Isoleucine | 0.154mg | 0.152mg | 0% |
| Leucine | 0.135mg | 0.231mg | 0% |
| Lysine | 0.103mg | 0.182mg | 0% |
| Methionine | 0.02mg | 0.055mg | 0% |
| Phenylalanine | 0.114mg | 0.134mg | 0% |
| Valine | 0.114mg | 0.168mg | 0% |
| Histidine | 0.038mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58% |
| Contains more FatsFats | +225% |
| Contains more OtherOther | +43.7% |
~equal in
Carbs
~3.75g
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -72.1% |
| Contains more Mono. FatMonounsaturated fat | +166.7% |
| Contains more Poly. FatPolyunsaturated fat | +289.3% |
