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Arrowhead, cooked
Arrowhead, cooked2
VS
Swiss chard, raw Leader
Swiss chard, raw5

Swiss chard, raw leads 5–2 · 7 categories decided

Each value is per 100 g edible portion.

The verdict

Swiss chard, raw comes out ahead, winning 5 of 7 nutrient match-ups.

Pick Arrowhead, cooked for more protein and more potassium.

Pick Swiss chard, raw for less sodium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    78 kcal
    19 kcal
  • Proteinmore is better
    WIN4.49 g
    1.8 g
  • Carbohydrate
    16.14 g
    3.74 g
  • Fibermore is better
    —
    1.6 g
  • Total sugarsless is better
    —
    1.1 g
  • Total fat
    0.1 g
    0.2 g
  • Saturated fatless is better
    —
    0.03 g
  • Sodiumless is better
    254 mg
    213 mgWIN
  • Potassiummore is better
    WIN881 mg
    379 mg
  • Calciummore is better
    7 mg
    51 mgWIN
  • Ironmore is better
    1.21 mg
    1.8 mgWIN
  • Magnesiummore is better
    49 mg
    81 mgWIN
  • Vitamin Cmore is better
    0.3 mg
    30 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.