Chard, swiss, cooked, boiled, drained, with salt vs Spinach, raw
Nutrition comparison per 100 g.
Chard, swiss, cooked, boiled, drained, with salt
20 kcal
Spinach, raw
23 kcal
Calories
20 kcal
23 kcal
Protein
1.9 g
2.9 g
Carbs
4.1 g
3.6 g
Fiber
2.1 g
2.2 g
Sugars
1.1 g
0.4 g
Fat
0.1 g
0.4 g
Sodium
415 mg
79 mg
Key takeaways
- Chard, swiss, cooked, boiled, drained, with salt has 13% fewer calories (20 kcal vs 23 kcal).
- Spinach, raw has more protein (2.9 g vs 1.9 g).
- Spinach, raw has more carbs (3.6 g vs 4.1 g).
- Spinach, raw has more fiber (2.2 g vs 2.1 g).
- Spinach, raw has more sugars (0.4 g vs 1.1 g).
| Macronutrients | Chard, swiss, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calories | 20 kcal | 23 kcal |
| Protein | 1.9 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 4.1 g | 3.6 g |
| Dietary Fiber | 2.1 g | 2.2 g |
| Total Sugars | 1.1 g | 0.4 g |
| Water | 92.7 g | 91.4 g |
| Carbohydrates | Chard, swiss, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 4.1 g | 3.6 g |
| Dietary Fiber | 2.1 g | 2.2 g |
| Total Sugars | 1.1 g | 0.4 g |
| Fats & Fatty Acids | Chard, swiss, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Total Fat | 0.1 g | 0.4 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 138.0 mg |
| Omega-6 Fatty Acids | ~ | 26.0 mg |
| Protein & Amino Acids | Chard, swiss, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Protein | 1.9 g | 2.9 g |
| Histidine | 38.0 mg | 64.0 mg |
| Isoleucine | 154.0 mg | 147.0 mg |
| Leucine | 135.0 mg | 223.0 mg |
| Lysine | 103.0 mg | 174.0 mg |
| Methionine | 20.0 mg | 53.0 mg |
| Phenylalanine | 114.0 mg | 129.0 mg |
| Threonine | 86.0 mg | 122.0 mg |
| Tryptophan | 18.0 mg | 39.0 mg |
| Valine | 114.0 mg | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | 122.0 mg | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | ~ | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | ~ | 108.0 mg |
| Vitamins | Chard, swiss, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 306.0 mcg | 469.0 mcg |
| Vitamin C | 18.0 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.9 mg | 2.0 mg |
| Vitamin K | 327.3 mcg | 482.9 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.4 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 9.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Choline | 28.7 mg | 19.3 mg |
| Betaine | 0.1 mg | 102.6 mg |
| Minerals | Chard, swiss, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calcium | 58.0 mg | 99.0 mg |
| Iron | 2.3 mg | 2.7 mg |
| Magnesium | 86.0 mg | 79.0 mg |
| Phosphorus | 33.0 mg | 49.0 mg |
| Potassium | 549.0 mg | 558.0 mg |
| Sodium | 415.0 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 0.9 mcg | 1.0 mcg |
| Sterols | Chard, swiss, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Chard, swiss, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.3 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Chard, swiss, cooked, boiled, drained, with salt or Spinach, raw?
Chard, swiss, cooked, boiled, drained, with salt has fewer calories: 20 kcal for Chard, swiss, cooked, boiled, drained, with salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Chard, swiss, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, raw has more protein: 1.9 g for Chard, swiss, cooked, boiled, drained, with salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Chard, swiss, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, raw has more fiber: 2.1 g for Chard, swiss, cooked, boiled, drained, with salt vs 2.2 g for Spinach, raw per 100 g.
Is Chard, swiss, cooked, boiled, drained, with salt or Spinach, raw healthier?
Chard, swiss, cooked, boiled, drained, with salt is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.