Chard vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, paprika is higher in more vitamins & minerals
Calories (kcal)
Chard 19
Spices 282
Protein (g)
Chard 1.80
Spices 14.1
Carbs (g)
Chard 3.74
Spices 54.0
Fat (g)
Chard 0.200
Spices 12.9
Fiber (g)
Chard 1.60
Spices 34.9
Quick answers
Which has more protein?
Spices, paprika — 14.1g vs 1.80g per 100g.
Which has fewer calories?
Chard, swiss, raw — 19 vs 282 kcal per 100g.
Which is more nutrient-dense?
Spices, paprika scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Chard | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 19 kcal | 282 kcal | -93% |
| Macronutrients | |||
| Water | 92.7 g | 11.2 g | +724% |
| Protein | 1.80 g | 14.1 g | -87% |
| Total lipid (fat) | 0.200 g | 12.9 g | -98% |
| Carbohydrate, by difference | 3.74 g | 54.0 g | -93% |
| Fiber, total dietary | 1.60 g | 34.9 g | -95% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.030 g | 2.14 g | -99% |
| Fatty acids, total monounsaturated | 0.040 g | 1.70 g | -98% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 30.0 mg | 0.900 mg | +3233% |
| Thiamin (Vitamin B1) | 0.040 mg | 0.330 mg | -88% |
| Riboflavin (Vitamin B2) | 0.090 mg | 1.23 mg | -93% |
| Niacin (Vitamin B3) | 0.400 mg | 10.1 mg | -96% |
| Pantothenic acid (Vitamin B5) | 0.172 mg | 2.51 mg | -93% |
| Vitamin B-6 — Pyridoxine | 0.099 mg | 2.14 mg | -95% |
| Biotin (Vitamin B7) | 14.0 ug | 49.0 ug | -71% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 18.0 mg | 51.5 mg | -65% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 306 ug | 2463 ug | -88% |
| Carotene, beta | 3647 ug | 26162 ug | -86% |
| Carotene, alpha | 45.0 ug | 595 ug | -92% |
| Vitamin E (alpha-tocopherol) | 1.89 mg | 29.1 mg | -94% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 51.0 mg | 229 mg | -78% |
| Iron, Fe | 1.80 mg | 21.1 mg | -91% |
| Magnesium, Mg | 81.0 mg | 178 mg | -54% |
| Phosphorus, P | 46.0 mg | 314 mg | -85% |
| Potassium, K | 379 mg | 2280 mg | -83% |
| Sodium, Na | 213 mg | 68.0 mg | +213% |
| Zinc, Zn | 0.360 mg | 4.33 mg | -92% |
| Copper, Cu | 0.179 mg | 0.713 mg | -75% |
| Manganese, Mn | 0.366 mg | 1.59 mg | -77% |
| Selenium, Se | 0.900 ug | 6.30 ug | -86% |
| Other Nutrients | |||
| Energy | 79.0 kj | 1181 kj | -93% |
| Ash | 1.60 g | 7.74 g | -79% |
| Total Sugars | 1.10 g | 10.3 g | -89% |
| Sucrose | — | 0.810 g | |
| Glucose | — | 2.63 g | |
| Fructose | — | 6.71 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0.190 g | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | 49.0 ug | -71% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 14.0 ug | 49.0 ug | -71% |
| Betaine | 0.300 mg | 7.10 mg | -96% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 6186 ug | -100% |
| Vitamin A, IU | 6116 IU | 49254 IU | -88% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 11000 ug | 18944 ug | -42% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.350 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 3.54 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.250 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 3.95 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.090 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 830 ug | 80.3 ug | +934% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.068 g | -100% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0 g | 0.172 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.030 g | 1.47 g | -98% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0 g | 0.337 g | -100% |
| SFA 20:0 (Arachidic acid) | — | 0.047 g | |
| SFA 22:0 (Behenic acid) | — | 0.047 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.069 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.040 g | 1.60 g | -98% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 1.60 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.023 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.070 g | 7.77 g | -99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.063 g | 7.31 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.007 g | 0.453 g | -98% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.453 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| Phytosterols | — | 175 mg | |
| Tryptophan (EAA) | 0.017 g | 0.070 g | -76% |
| Threonine (EAA) | 0.083 g | 0.490 g | -83% |
| Isoleucine (EAA, BCAA) | 0.147 g | 0.570 g | -74% |
| Leucine (EAA, BCAA) | 0.130 g | 0.920 g | -86% |
| Lysine (EAA) | 0.099 g | 0.690 g | -86% |
| Methionine (EAA) | 0.019 g | 0.200 g | -91% |
| Cystine (conditionally essential) | — | 0.230 g | |
| Phenylalanine (EAA) | 0.110 g | 0.610 g | -82% |
| Tyrosine (conditionally essential) | — | 0.380 g | |
| Valine (EAA, BCAA) | 0.110 g | 0.750 g | -85% |
| Arginine (conditionally essential) | 0.117 g | 0.890 g | -87% |
| Histidine (EAA) | 0.036 g | 0.250 g | -86% |
| Alanine | — | 0.640 g | |
| Aspartic acid | — | 2.85 g | |
| Glutamic acid | — | 2.26 g | |
| Glycine (conditionally essential) | — | 0.780 g | |
| Proline (conditionally essential) | — | 2.31 g | |
| Serine | — | 0.610 g | |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Kaempferol | 5.80 mg | — | |
| Myricetin | 3.10 mg | — | |
| Quercetin | 2.20 mg | — | |
| Flavonoids | |||
| (+)-Catechin | 1.50 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 2.00 mg | |
| Choline from phosphatidylcholine | — | 11.0 mg | |
| Choline from phosphocholine | — | 3.80 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 34.0 mg | |
| Total Choline | — | 52.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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