USDA-derived comparison
Spinach vs Swiss Chard
Spinach leads for Folate, Vitamin A and Iron per 100g, while Swiss Chard holds its own elsewhere.
Who each is for: Choose spinach for folate and vitamin A.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Swiss Chard
Typical serving: 1 cup (36g)
19/100
No clear per-100g leads, which is a result in itself.
Full Swiss Chard pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Spinach | Swiss Chard |
|---|---|---|
| Calories | 23 kcal | 19 kcal |
| Protein | 3 g | 2 g |
| Carbs | 4 g | 4 g |
| Fat | 0 g | 0 g |
| Fiber | 2 g | 2 g |
| Sat fat | 0 g | 0 g |
| Sodium | 79 mg | 213 mg |
| Potassium | 558 mg | 379 mg |
| Calcium | 99 mg | 51 mg |
| Iron | 2.7 mg | 1.8 mg |
| Magnesium | 79 mg | 81 mg |
| Zinc | 0.5 mg | 0.4 mg |
| Vitamin C | 28 mg | 30 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 194 µg | 14 µg |
Servings differ: 2 cups of spinach is about 60g, 1 cup of swiss chard about 36g. Scale accordingly before deciding anything on the 100g basis alone.
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