Chard vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, saffron is higher in more vitamins & minerals
Calories (kcal)
Chard 19
Spices 310
Protein (g)
Chard 1.80
Spices 11.4
Carbs (g)
Chard 3.74
Spices 65.4
Fat (g)
Chard 0.200
Spices 5.85
Fiber (g)
Chard 1.60
Spices 3.90
Quick answers
Which has more protein?
Spices, saffron — 11.4g vs 1.80g per 100g.
Which has fewer calories?
Chard, swiss, raw — 19 vs 310 kcal per 100g.
Which is more nutrient-dense?
Spices, saffron 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 | 310 kcal | -94% |
| Macronutrients | |||
| Water | 92.7 g | 11.9 g | +679% |
| Protein | 1.80 g | 11.4 g | -84% |
| Total lipid (fat) | 0.200 g | 5.85 g | -97% |
| Carbohydrate, by difference | 3.74 g | 65.4 g | -94% |
| Fiber, total dietary | 1.60 g | 3.90 g | -59% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.030 g | 1.59 g | -98% |
| Fatty acids, total monounsaturated | 0.040 g | 0.429 g | -91% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 30.0 mg | 80.8 mg | -63% |
| Thiamin (Vitamin B1) | 0.040 mg | 0.115 mg | -65% |
| Riboflavin (Vitamin B2) | 0.090 mg | 0.267 mg | -66% |
| Niacin (Vitamin B3) | 0.400 mg | 1.46 mg | -73% |
| Pantothenic acid (Vitamin B5) | 0.172 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.099 mg | 1.01 mg | -90% |
| Biotin (Vitamin B7) | 14.0 ug | 93.0 ug | -85% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 18.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 306 ug | 27.0 ug | +1033% |
| Carotene, beta | 3647 ug | — | |
| Carotene, alpha | 45.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.89 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 51.0 mg | 111 mg | -54% |
| Iron, Fe | 1.80 mg | 11.1 mg | -84% |
| Magnesium, Mg | 81.0 mg | 264 mg | -69% |
| Phosphorus, P | 46.0 mg | 252 mg | -82% |
| Potassium, K | 379 mg | 1724 mg | -78% |
| Sodium, Na | 213 mg | 148 mg | +44% |
| Zinc, Zn | 0.360 mg | 1.09 mg | -67% |
| Copper, Cu | 0.179 mg | 0.328 mg | -45% |
| Manganese, Mn | 0.366 mg | 28.4 mg | -99% |
| Selenium, Se | 0.900 ug | 5.60 ug | -84% |
| Other Nutrients | |||
| Energy | 79.0 kj | 1298 kj | -94% |
| Ash | 1.60 g | 5.45 g | -71% |
| Total Sugars | 1.10 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | 93.0 ug | -85% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 14.0 ug | 93.0 ug | -85% |
| Betaine | 0.300 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 6116 IU | 530 IU | +1054% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 11000 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 830 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 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.006 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.030 g | 1.16 g | -97% |
| SFA 18:0 (Stearic acid) | 0 g | 0.247 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.003 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.040 g | 0.390 g | -90% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.006 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.070 g | 2.07 g | -97% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.063 g | 0.754 g | -92% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.007 g | 1.24 g | -99% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.013 g | -100% |
| 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 | 0.006 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.017 g | — | |
| Threonine (EAA) | 0.083 g | — | |
| Isoleucine (EAA, BCAA) | 0.147 g | — | |
| Leucine (EAA, BCAA) | 0.130 g | — | |
| Lysine (EAA) | 0.099 g | — | |
| Methionine (EAA) | 0.019 g | — | |
| Phenylalanine (EAA) | 0.110 g | — | |
| Valine (EAA, BCAA) | 0.110 g | — | |
| Arginine (conditionally essential) | 0.117 g | — | |
| Histidine (EAA) | 0.036 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Kaempferol | 5.80 mg | 205 mg | -97% |
| Myricetin | 3.10 mg | — | |
| Quercetin | 2.20 mg | — | |
| Flavonoids | |||
| (+)-Catechin | 1.50 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.