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Spinach vs. Chard — In-Depth Nutrition Comparison

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What are the main differences between spinach and chard?

  • Spinach is richer in vitamin K, vitamin A, folate, manganese, iron, vitamin B6, vitamin B2, calcium, and vitamin B1, while chard is higher in vitamin C.
  • Spinach's daily need coverage for vitamin K is 139% higher.
  • Chard has 16 times less folate than spinach. Spinach has 146µg of folate, while chard has 9µg.

We used Spinach, cooked, boiled, drained, without salt and Chard, swiss, cooked, boiled, drained, without salt types in this comparison.

Infographic

Spinach 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Chard
Chard
1
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 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%
Contains more PotassiumPotassium +17.8%
~equal in Magnesium ~86mg
~equal in Copper ~0.163mg

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.
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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Chard
Chard
2
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 AVitamin A +71.2%
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%
Contains more Vitamin CVitamin C +83.7%
Contains more Vitamin B5Vitamin B5 +12.4%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~1.89mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Chard DV% diff.
Vitamin K 493.6µg 327.3µg 139%
Folate 146µg 9µg 34%
Manganese 0.935mg 0.334mg 26%
Vitamin A 524µg 306µg 24%
Iron 3.57mg 2.26mg 16%
Vitamin B2 0.236mg 0.086mg 12%
Vitamin B6 0.242mg 0.085mg 12%
Vitamin C 9.8mg 18mg 9%
Calcium 136mg 58mg 8%
Sodium 70mg 179mg 5%
Vitamin B1 0.095mg 0.034mg 5%
Zinc 0.76mg 0.33mg 4%
Phosphorus 56mg 33mg 3%
Protein 2.97g 1.88g 2%
Potassium 466mg 549mg 2%
Choline 19.7mg 28.7mg 2%
Fiber 2.4g 2.1g 1%
Copper 0.174mg 0.163mg 1%
Vitamin E 2.08mg 1.89mg 1%
Selenium 1.5µg 0.9µg 1%
Vitamin B3 0.49mg 0.36mg 1%
Polyunsaturated fat 0.109g 0.028g 1%
Calories 23kcal 20kcal 0%
Protein per 100 calories 13g 9.4g N/A
Calories per 10 g protein 77kcal 106kcal N/A
Weight per 100 calories 435g 500g N/A
Fats 0.26g 0.08g 0%
Net carbs 1.35g 2.03g N/A
Carbs 3.75g 4.13g 0%
Magnesium 87mg 86mg 0%
Sugar 0.43g 1.1g N/A
Vitamin B5 0.145mg 0.163mg 0%
Saturated fat 0.043g 0.012g 0%
Monounsaturated fat 0.006g 0.016g 0%
Tryptophan 0.04mg 0.018mg 0%
Threonine 0.127mg 0.086mg 0%
Isoleucine 0.152mg 0.154mg 0%
Leucine 0.231mg 0.135mg 0%
Lysine 0.182mg 0.103mg 0%
Methionine 0.055mg 0.02mg 0%
Phenylalanine 0.134mg 0.114mg 0%
Valine 0.168mg 0.114mg 0%
Histidine 0.066mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +58%
Contains more FatsFats +225%
Contains more OtherOther +43.7%
Contains more CarbsCarbs +10.1%
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Chard
Chard
2
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 Poly. FatPolyunsaturated fat +289.3%
Contains less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +166.7%

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.