Lets compare vitamin content per 1 kilogram of Boiled Swiss Chard vs Baked White Potatoes:
Boiled and Drained Swiss Chard have 306 times more Vitamin A, 2 times more Vitamin B2, 1.4 times more Vitamin C, 47.3 times more Vitamin E and 121.2 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B1, 4.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.2 times more Vitamin B9 than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.
Comparing minerals per 1 kilogram for Boiled Swiss Chard vs Baked White Potatoes:
Boiled and Drained Swiss Chard have 5.8 times more Calcium, 1.3 times more Copper, 3.5 times more Iron, 3.2 times more Magnesium, 1.8 times more Manganese, 1.8 times more Selenium, 25.6 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.3 times more Phosphorus than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Baked Whole White Potatoes have similar amounts of Potassium and Zinc per 1 kg.
Comparison of macro-nutrients per 1 kilogram:
Baked Whole White Potatoes contain 4.6 times more Energy, 5.1 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Baked Whole White Potatoes have similar amounts of Fiber and Protein per 1 kg.
Both Boiled and Drained Swiss Chard as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.