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Quinoa vs. Chard — In-Depth Nutrition Comparison

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A recap on the differences between quinoa and chard

  • Quinoa is higher in phosphorus, manganese, and folate, yet chard is higher in vitamin K, vitamin A, vitamin C, potassium, iron, and vitamin E.
  • Chard covers your daily vitamin K needs 273% more than quinoa.
  • Quinoa contains 5 times more folate than chard. While quinoa contains 42µg of folate, chard contains only 9µg.
  • The amount of sodium in quinoa is lower.
  • The glycemic index of chard is lower.

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

Infographic

Quinoa 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.
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%
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%
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%
Contains more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +241.2%
Contains more PotassiumPotassium +219.2%
Contains more IronIron +51.7%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +134%
Contains more FatsFats +2300%
Contains more CarbsCarbs +415.7%
Contains more WaterWater +29.4%
Contains more OtherOther +63.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +3200%
Contains more Poly. FatPolyunsaturated fat +3750%
Contains less Sat. FatSaturated fat -94.8%

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