Nutrient Comparison: Swiss Chard VS Tomato Paste per 14 oz
Compare the macro and micronutrient content in 14 oz of Swiss Chard versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Swiss Chard vs Tomato Paste:
- 14 ounces of Swiss Chard have 4 times more Vitamin A, 1.2 times more Vitamin B5, 1.4 times more Vitamin C and 72.8 times more Vitamin K than Tomato Paste.
- While 14 oz of Canned Tomato Paste contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 7.7 times more Vitamin B3, 2.2 times more Vitamin B6 and 2.3 times more Vitamin E than Raw Swiss Chard.
- Both Swiss Chard and Tomato Paste provide similar amounts of Vitamin B9 per 14 ounces.
- Both Raw Swiss Chard as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Swiss Chard vs Tomato Paste:
- 14 ounces of Swiss Chard have 1.4 times more Calcium, 1.9 times more Magnesium, 1.2 times more Manganese, 3.6 times more Sodium and 1.3 times more Water than Tomato Paste.
- While 14 oz of Canned Tomato Paste contain 2 times more Copper, 1.7 times more Iron, 1.8 times more Phosphorus, 2.7 times more Potassium, 5.9 times more Selenium and 1.8 times more Zinc than Raw Swiss Chard.
- 14 ounces of Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Canned Tomato Paste contain 4.3 times more Energy, 5.1 times more Carbohydrate, 11.1 times more Sugars, 2.6 times more Fiber and 2.4 times more Protein than Raw Swiss Chard.
- 14 ounces of Swiss Chard provide inadequate amounts of Energy
- Both Raw Swiss Chard as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.