CheckYourFood Battles: Carrot vs Chard

Who will win this battle?

CheckYourFood Battles: Carrot vs Chard blog image


Carrot vs Chard

One is a classic vegetable found in Sunday roasts and salads alike. The other is a leafy green that doesn’t get as much attention as Kale or Spinach. So, which is more nutritious? 

As always we’re comparing realistic portions sizes against the RDA* of an average adult to give you an honest verdict. That’s 50 grams of steamed of both Carrot and Chard.
*RDA = Recommended Daily Amount

Round One: Vitamins

Folate (B9)

Carrot: 3.2µg / 0.80% of your RDA
Chard: 70.13µg / 17% of your RDA
Folate (B9) contributes to mental health, cardiovascular and immune system health, cell division, DNA creation and the reduction of tiredness and fatigue

Thiamin (B1)

Carrot: 0.06mg / 5% of your RDA
Chard: 0.02mg / 1% of your RDA
Thiamin (B1) contributes to your heart function, energy creation and the maintenance of your mental and emotional state

Vitamin A

Carrot: 441µg / 55% of your RDA
Chard: 180.5µg / 22% of your RDA
Vitamin A contributes to your vision, immune system, absorption of iron (for energy creation) and has a role in cell 'specialisation'

Vitamin C

Carrot: 0.75mg / 0.71% of your RDA
Chard: 12.75mg / 12% of your RDA
Vitamin C contributes to protecting your cells and mental health, supports your immune system, contributes to your skin, blood vessels, bones and organs and reduces tiredness and fatigue

Vitamin E

Carrot: 0.04mg / 0.27% of your RDA
Chard: 0.9mg / 5% of your RDA
Vitamin E contributes to the protection of your cells from the damaging effects of ‘free radicals’

Vitamin K

Carrot: 2.48µg / 2% of your RDA
Chard: 394.25µg / 375% of your RDA
Vitamin K is essential for blood clotting and plays a key role in your bone health

Verdict: Chard takes Round One, 4 vitamins to 2

Round Two: Minerals


Carrot: 0.02mg / 1% of your RDA
Chard: 0.09mg / 6% of your RDA
Copper protects your cells from damaging free radicals and contributes to your energy creation, immune system and nervous system


Carrot: 0.12mg / 0.88% of your RDA
Chard: 0.9mg / 6% of your RDA
Iron contributes to your immune system, cell division, red blood cell formation, the reduction of tiredness and fatigue and your ability to process information


Carrot: 3.5mg / 0.96% of your RDA
Chard: 40.5mg / 11% of your RDA
Magnesium contributes to reducing tiredness and fatigue, healthy cell division, muscles, bones, teeth, nervous system and mental health


Carrot: 0.04mg / 1% of your RDA
Chard: 0.18mg / 6% of your RDA
Manganese contributes to protecting your cells from damage and is important for healthy bone, connective tissue and energy creation

Verdict: And Chard takes Round Two 4 minerals to 0!

Round Three: Phytochemicals

Lutein and zeaxanthin

Carrot: 115.2µg / 5% of your CheckYourFood recommendation  
Chard: 5225µg / 261% of your CheckYourFood recommendation 
Lutein and zeaxanthin may protect our eyes from damage and degeneration and contribute to our ability to use skills and memory into old age


Carrot: 0.02mg / 1% of your CheckYourFood recommendation  
Chard: 0.64mg / 42% of your CheckYourFood recommendation 
Myricetin may protect our cells from damage & may offer protection from cancer and diabetes


Carrot: 0.07mg / 0.74% of your CheckYourFood recommendation  
Chard: 2.18mg / 21% of your CheckYourFood recommendation 
Quercetin may provide protection against cardiovascular disease, improve mental health, protect our liver and kidneys and help with allergies such as asthma and hay fever

Verdict: And Chard takes Round Two 3 phytochemicals to 0!

The Winner: Chard!

In this battle Chard destroys Carrot by 11 nutrients to 2. 

Chard is great for your sight, brain, DNA, blood and skin health and more! Find out more about Chard here.

Do you know what nutrients you're eating each day? Find out by starting Food Diary today for free!  



Guest Blog

This is a guest post provided by Hannah Garcia. This post may contain affiliate links, but rest assured we only print blogs that fit our strict guidelines and with links to companies that we approve of.

Thank you for registering