Nutrient Comparison: Boiled Swiss Chard VS Tomato Paste per 5 oz
Compare the macro and micronutrient content in 5 oz of Boiled Swiss Chard versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Boiled Swiss Chard vs Tomato Paste:
- 5 ounces of Boiled Swiss Chard have 4 times more Vitamin A and 28.7 times more Vitamin K than Tomato Paste.
- While 5 oz of Canned Tomato Paste contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 8.5 times more Vitamin B3, 2.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.3 times more Vitamin E than Boiled and Drained Swiss Chard.
- Both Boiled Swiss Chard and Tomato Paste provide similar amounts of Vitamin B5 and Vitamin C per five ounces.
- Both Boiled and Drained Swiss Chard as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Boiled Swiss Chard vs Tomato Paste:
- 5 ounces of Boiled Swiss Chard have 1.6 times more Calcium, 2 times more Magnesium, 3 times more Sodium and 1.3 times more Water than Tomato Paste.
- While 5 oz of Canned Tomato Paste contain 2.2 times more Copper, 1.3 times more Iron, 2.5 times more Phosphorus, 1.8 times more Potassium, 5.9 times more Selenium and 1.9 times more Zinc than Boiled and Drained Swiss Chard.
- Both Boiled Swiss Chard and Tomato Paste contain similar levels of Manganese per five ounces.
- 5 ounces of Boiled Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 oz of Canned Tomato Paste contain 4.1 times more Energy, 4.6 times more Carbohydrate, 11.1 times more Sugars, 2 times more Fiber and 2.3 times more Protein than Boiled and Drained Swiss Chard.
- 5 ounces of Boiled Swiss Chard provide inadequate amounts of Energy
- Both Boiled and Drained Swiss Chard as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in five ounces.