Quick Summary
When to Choose Sweet Potato
Choose Sweet Potato for more fiber (3g vs 2.1g) per 100g.
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for more vitamin A (2942µg vs 709µg) and more potassium (549mg vs 337mg) per 100g. It is also lower in calories (20 vs 86 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Sweet Potato | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 86 | 20 | 🏆 Swiss Chard (Cooked) |
| Protein | 1.6g | 1.9g | 🏆 Swiss Chard (Cooked) |
| Carbohydrates | 20.1g | 4.1g | |
| Fiber | 3g | 2.1g | 🏆 Sweet Potato |
| Total Fat | 0.1g | 0g |
Key Vitamins & Minerals
Potassium
🏆 Swiss Chard (Cooked) has 63% more
Vitamin A
🏆 Swiss Chard (Cooked) has 4.1x more
Health Benefits Comparison
Sweet Potato Benefits
- Supports eye health
- Boosts immune system
- Promotes gut health
- May improve blood sugar regulation
- Rich in antioxidants
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
Sweet Potato: Moderate
Swiss Chard (Cooked): Moderate
🕒 Preparation
Sweet Potato: Easy
Swiss Chard (Cooked): Easy
📦 Storage
Sweet Potato: Refrigerate
Swiss Chard (Cooked): Refrigerate
🍽️ Versatility
Sweet Potato: Very versatile
Swiss Chard (Cooked): Very versatile
The Bottom Line
Both Sweet Potato and Swiss Chard (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Sweet Potato if: Choose Sweet Potato for more fiber (3g vs 2.1g) per 100g.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for more vitamin A (2942µg vs 709µg) and more potassium (549mg vs 337mg) per 100g. It is also lower in calories (20 vs 86 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Sweet Potato and Swiss Chard (Cooked) in Nutrivio
Compare how Sweet Potato and Swiss Chard (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
