Quick Summary
When to Choose Beets (Beetroot)
Beets (Beetroot) and Swiss Chard (Cooked) have a broadly similar nutrient profile, so choose Beets (Beetroot) based on taste, texture, cost or what you have to hand.
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for more magnesium (87mg vs 23mg) and more potassium (549mg vs 325mg) per 100g. It is also lower in calories (20 vs 43 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Beets (Beetroot) | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 43.4 | 20 | 🏆 Swiss Chard (Cooked) |
| Carbohydrates | 9.6g | 4.1g | |
| Fiber | 2.1g | 2.1g | Tie |
Key Vitamins & Minerals
Magnesium
🏆 Swiss Chard (Cooked) has 3.8x more
Potassium
🏆 Swiss Chard (Cooked) has 69% more
Health Benefits Comparison
Beets (Beetroot) Benefits
- High in nitrates for blood flow and pressure
- Supports athletic endurance and performance
- Liver detoxification support from betaine
- Rich in folate for cell health
- Anti-inflammatory betalain pigments
Swiss Chard (Cooked) Benefits
- Exceptional vitamin K for bones and blood
- High magnesium (38% DV) for muscles
- High potassium (961mg) for blood pressure
- Syringic acid may regulate blood sugar
Practical Considerations
💰 Cost
Beets (Beetroot): Moderate
Swiss Chard (Cooked): Moderate
🕒 Preparation
Beets (Beetroot): Easy
Swiss Chard (Cooked): Easy
📦 Storage
Beets (Beetroot): Refrigerate
Swiss Chard (Cooked): Refrigerate
🍽️ Versatility
Beets (Beetroot): Very versatile
Swiss Chard (Cooked): Very versatile
The Bottom Line
Both Beets (Beetroot) and Swiss Chard (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Beets (Beetroot) if: Beets (Beetroot) and Swiss Chard (Cooked) have a broadly similar nutrient profile, so choose Beets (Beetroot) based on taste, texture, cost or what you have to hand.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for more magnesium (87mg vs 23mg) and more potassium (549mg vs 325mg) per 100g. It is also lower in calories (20 vs 43 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Beets (Beetroot) and Swiss Chard (Cooked) in Nutrivio
Compare how Beets (Beetroot) and Swiss Chard (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
