Spinach vs Chard: Nutrition, Calories & Protein Compared


Spinach vs Chard
Nutrition Facts
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Spinach vs Chard 100g Compare
per 100g | Spinach | Chard |
---|---|---|
Calories | 23 | 19 |
Carbohydrates | 3.63 g | 3.74 g |
Fat | 0.39 g | 0.2 g |
Dietary fiber | 2.2 g | 1.6 g |
Protein | 2.86 g | 3.27 g |
Calcium | 99 mg | 51 mg |
Iron | 2.71 mg | 1.8 mg |
Magnessium | 79 mg | 81 mg |
Potassium | 558 mg | 379 mg |
Sodium | 79 mg | 213 mg |
Zink | 0.53 mg | 0.39 mg |
Vitaminium A | 9377 µg | 6116 µg |
Vitaminium B1 (Thiamine) | 0.078 mg | 0.04 mg |
Vitaminium B2 (riboflavin) | 0.189 mg | 0.09 mg |
Vitaminium B3 (Niacin) | 0.724 mg | 0.4 mg |
Vitaminium B5 | 0.065 mg | 0.172 mg |
Vitaminium B6 | 0.195 mg | 0.99 mg |
Vitaminium B9 (Folic acid) | 194 mg | 14 mg |
Vitaminium C | 28.1 mg | 30 mg |
Vitaminium E | 2.03 mg | 1.89 mg |
Vitaminium K | 482.9 µg | 830 µg |
Beta karoten | 5626 mg | 45 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
23kcalCalories source
- 49% CARBS.
- 39% PROTEIN
- 12% FAT
Chard 100g
19kcalCalories source
- 50% CARBS
- 44% PROTEIN
- 6% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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