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  6. Chard raw vs. Chinese cabbage

Chard raw vs. Chinese cabbage — In-Depth Nutrition Comparison

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Summary of differences between Chard raw and Chinese cabbage

  • Chard raw has more Vitamin K, Copper, Magnesium, Iron, Vitamin E , Vitamin A RAE, and Manganese, however, Chinese cabbage is higher in Vitamin C, Folate, and Vitamin B6.
  • Chard raw covers your daily need of Vitamin K 654% more than Chinese cabbage.
  • Chard raw has 21 times more Vitamin E than Chinese cabbage. While Chard raw has 1.89mg of Vitamin E , Chinese cabbage has only 0.09mg.

These are the specific foods used in this comparison Chard, swiss, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Chard raw vs Chinese cabbage infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard raw
Chard raw
8
:
2
Chinese cabbage
Chinese cabbage
Contains more Iron +125%
Contains more Magnesium +326.3%
Contains more Phosphorus +24.3%
Contains more Potassium +50.4%
Contains more Zinc +89.5%
Contains more Copper +752.4%
Contains more Manganese +130.2%
Contains more Selenium +80%
Contains more Calcium +105.9%
Contains less Sodium -69.5%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Iron +125%
Contains more Magnesium +326.3%
Contains more Phosphorus +24.3%
Contains more Potassium +50.4%
Contains more Zinc +89.5%
Contains more Copper +752.4%
Contains more Manganese +130.2%
Contains more Selenium +80%
Contains more Calcium +105.9%
Contains less Sodium -69.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard raw
Chard raw
5
:
4
Chinese cabbage
Chinese cabbage
Contains more Vitamin A +36.9%
Contains more Vitamin E +2000%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +95.5%
Contains more Vitamin K +1724.2%
Contains more Vitamin C +50%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +96%
Contains more Folate +371.4%
Equal in Vitamin B1 - 0.04
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin A +36.9%
Contains more Vitamin E +2000%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +95.5%
Contains more Vitamin K +1724.2%
Contains more Vitamin C +50%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +96%
Contains more Folate +371.4%
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
1
Chinese cabbage
Chinese cabbage
Contains more Protein +20%
Contains more Carbs +71.6%
Contains more Other +100%
Equal in Fats - 0.2
Equal in Water - 95.32
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +20%
Contains more Carbs +71.6%
Contains more Other +100%
Equal in Fats - 0.2
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +37.1%
Equal in Saturated Fat - 0.027
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +37.1%
Equal in Saturated Fat - 0.027

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Chinese cabbage
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Chinese cabbage Opinion
Net carbs 2.14g 1.18g Chard raw
Protein 1.8g 1.5g Chard raw
Fats 0.2g 0.2g
Carbs 3.74g 2.18g Chard raw
Calories 19kcal 13kcal Chard raw
Sugar 1.1g 1.18g Chard raw
Fiber 1.6g 1g Chard raw
Calcium 51mg 105mg Chinese cabbage
Iron 1.8mg 0.8mg Chard raw
Magnesium 81mg 19mg Chard raw
Phosphorus 46mg 37mg Chard raw
Potassium 379mg 252mg Chard raw
Sodium 213mg 65mg Chinese cabbage
Zinc 0.36mg 0.19mg Chard raw
Copper 0.179mg 0.021mg Chard raw
Manganese 0.366mg 0.159mg Chard raw
Selenium 0.9µg 0.5µg Chard raw
Vitamin A 6116IU 4468IU Chard raw
Vitamin A RAE 306µg 223µg Chard raw
Vitamin E 1.89mg 0.09mg Chard raw
Vitamin C 30mg 45mg Chinese cabbage
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.09mg 0.07mg Chard raw
Vitamin B3 0.4mg 0.5mg Chinese cabbage
Vitamin B5 0.172mg 0.088mg Chard raw
Vitamin B6 0.099mg 0.194mg Chinese cabbage
Folate 14µg 66µg Chinese cabbage
Vitamin K 830µg 45.5µg Chard raw
Tryptophan 0.017mg 0.015mg Chard raw
Threonine 0.083mg 0.049mg Chard raw
Isoleucine 0.147mg 0.085mg Chard raw
Leucine 0.13mg 0.088mg Chard raw
Lysine 0.099mg 0.089mg Chard raw
Methionine 0.019mg 0.009mg Chard raw
Phenylalanine 0.11mg 0.044mg Chard raw
Valine 0.11mg 0.066mg Chard raw
Histidine 0.036mg 0.026mg Chard raw
Saturated Fat 0.03g 0.027g Chinese cabbage
Monounsaturated Fat 0.04g 0.015g Chard raw
Polyunsaturated fat 0.07g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Chinese cabbage
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
222%
Chard raw
56%
Chinese cabbage
Minerals Daily Need Coverage Score
34%
Chard raw
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 148mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.003g)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.08g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.