Spinach vs Chard: Nutrition, Calories & Protein Compared



Spinach - calories, kcal, weight, nutrition
Spinach - calories, kcal, weight, nutrition

Spinach vs Chard
Nutrition Facts

Spinach
Serving size:
  change
handful (28g)tablespoon (5g)cup (30g)half cup (15g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Chard
Serving size:
  change
bunch (165g)cup, chopped stalks (175g)cup, leaves (36g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Spinach vs Chard 100g Compare


per 100gSpinachChard
Calories23 19
Carbohydrates3.63 g3.74 g
Fat0.39 g0.2 g
Dietary fiber2.2 g1.6 g
Protein2.86 g3.27 g
Calcium99 mg51 mg
Iron2.71 mg1.8 mg
Magnessium79 mg81 mg
Potassium558 mg379 mg
Sodium79 mg213 mg
Zink0.53 mg0.39 mg
Vitaminium A9377 µg6116 µg
Vitaminium B1 (Thiamine)0.078 mg0.04 mg
Vitaminium B2 (riboflavin)0.189 mg0.09 mg
Vitaminium B3 (Niacin)0.724 mg0.4 mg
Vitaminium B50.065 mg0.172 mg
Vitaminium B60.195 mg0.99 mg
Vitaminium B9 (Folic acid)194 mg14 mg
Vitaminium C28.1 mg30 mg
Vitaminium E2.03 mg1.89 mg
Vitaminium K482.9 µg830 µg
Beta karoten5626 mg45 mg

Discovering the Nutritional Wonders of Spinach and Chard

Spinach and chard, two leafy green vegetables, are staples in healthy diets worldwide. Not only are they packed with vitamins and minerals, but they also come with a host of health benefits that make them must-haves in your daily meals. Before diving into the specifics of spinach vs chard in terms of calories, nutrition, and more, let's explore some interesting facts about these greens.

A Closer Look at Spinach

Spinach, a true nutritional powerhouse, has been a subject of interest not just for dieticians but also for popular culture, thanks to the famous cartoon character Popeye. This leafy green is not only rich in iron but also boasts high levels of vitamins A, C, and K, magnesium, and calcium. Its versatility makes it a favorite ingredient in salads, smoothies, and cooked dishes.

The Versatile Chard

Chard, also known as Swiss chard, is another leafy green that deserves attention. With its distinctively large, dark green leaves and colorful stems, chard adds a pop of color and a nutritional punch to meals. It is an excellent source of vitamins K, A, and C, as well as minerals like magnesium and potassium. Chard can be sautéed, added to soups, or even used in gratins, making it a versatile choice for any meal.

Nutrition Face-Off: Spinach vs Chard

When comparing the nutritional profiles of spinach and chard, it's clear that both vegetables are low in calories but high in nutrients. Spinach contains 23 calories per 100 grams, while chard has slightly fewer calories at 19 per 100 grams. This makes both greens excellent choices for anyone looking to maintain or lose weight without sacrificing nutritional value.

Both vegetables are also good sources of dietary fiber, though spinach has a slight edge with 2.2 grams per 100 grams compared to chard's 1.6 grams. Fiber is crucial for maintaining digestive health and can help you feel fuller for longer.

In terms of vitamins and minerals, spinach seems to lead, particularly with its higher content of vitamin A, iron, and calcium. However, chard is not far behind, especially with its impressive vitamin K content, which is essential for blood clotting and bone health.

Calories and Macronutrients

Looking closer at calories and macronutrients, both spinach and chard are low in fat and high in protein for vegetables, making them excellent additions to a balanced diet. Chard has a slightly higher protein content, which is beneficial for muscle repair and growth.

Minerals and Vitamins Galore

Spinach and chard are both rich in minerals like magnesium and potassium, which are vital for heart health, muscle function, and more. They also boast a wide range of B vitamins, with chard having a notably higher amount of vitamin B6, important for brain health and metabolism.

Which One to Choose?

Ultimately, the choice between spinach and chard comes down to personal preference and specific dietary needs. Both vegetables offer unique benefits and can be included in a healthy diet for variety and nutritional balance. Whether you're tossing them in a salad, blending them into a smoothie, or cooking them as a side dish, spinach and chard are excellent choices for boosting your intake of essential nutrients.

In conclusion, while spinach might have a slight edge in certain nutritional aspects, chard's unique offerings, especially in vitamin K, make it just as valuable. Incorporating a mix of both greens into your diet can provide a wide range of health benefits, ensuring you get a diverse array of nutrients. So, next time you're at the grocery store, why not pick up both and enjoy the best of what these leafy greens have to offer?

Spinach 100g

23kcal

Calories source

  • 49% CARBS.
  • 39% PROTEIN
  • 12% FAT

Chard 100g

19kcal

Calories source

  • 50% CARBS
  • 44% PROTEIN
  • 6% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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