Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Boiled Swiss Chard:
Baked Whole Red Potatoes have 2.1 times more Vitamin B1, 4.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2.5 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 306 times more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin C, 23.6 times more Vitamin E and 116.9 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Baked Red Potatoes vs Boiled Swiss Chard:
Baked Whole Red Potatoes have 2.2 times more Phosphorus and 1.2 times more Zinc than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 6.4 times more Calcium, 3.2 times more Iron, 3.1 times more Magnesium, 1.9 times more Manganese and 14.9 times more Sodium than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Swiss Chard have similar amounts of Copper, Potassium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Baked Whole Red Potatoes have 4.4 times more Energy, 4.7 times more Carbohydrate, 1.3 times more Sugars and 1.2 times more Protein than Boiled and Drained Swiss Chard.
Both Baked Whole Red Potatoes and Boiled and Drained Swiss Chard have similar amounts of Fiber per 14 oz.
Both Baked Whole Red Potatoes as well as Boiled and Drained Swiss Chard have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.