Lets compare vitamin content per 7 ounces of Swiss Chard vs Baked Red Potatoes:
Raw Swiss Chard have 306 times more Vitamin A, 1.8 times more Vitamin B2, 2.4 times more Vitamin C, 23.6 times more Vitamin E and 296.4 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.8 times more Vitamin B1, 4 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Swiss Chard.
Both Raw Swiss Chard as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Swiss Chard vs Baked Red Potatoes:
Raw Swiss Chard have 5.7 times more Calcium, 2.6 times more Iron, 2.9 times more Magnesium, 2.1 times more Manganese, 17.8 times more Sodium and 1.2 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Phosphorus and 1.4 times more Potassium than Raw Swiss Chard.
Both Raw Swiss Chard and Baked Whole Red Potatoes have similar amounts of Copper and Zinc per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Baked Whole Red Potatoes contain 4.6 times more Energy, 5.2 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Protein than Raw Swiss Chard.
Both Raw Swiss Chard and Baked Whole Red Potatoes have similar amounts of Fiber per 7 oz.
Both Raw Swiss Chard as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.