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  6. Chard raw vs. Garden cress

Chard raw vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between Chard raw and Garden cress

  • Chard raw has more Vitamin K, Magnesium, and Vitamin E , however, Garden cress is richer in Vitamin C, Folate, Vitamin B2, Vitamin B6, Manganese, and Potassium.
  • Chard raw covers your daily Vitamin K needs 240% more than Garden cress.
  • Garden cress has 15 times less Sodium than Chard raw. Chard raw has 213mg of Sodium, while Garden cress has 14mg.

Specific food types used in this comparison are Chard, swiss, raw and Cress, garden, raw.

Infographic

Chard raw vs Garden cress 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
4
:
5
Garden cress
Garden cress
Contains more Iron +38.5%
Contains more Magnesium +113.2%
Contains more Zinc +56.5%
Contains more Calcium +58.8%
Contains more Phosphorus +65.2%
Contains more Potassium +59.9%
Contains less Sodium -93.4%
Contains more Manganese +51.1%
Equal in Copper - 0.17
Equal in Selenium - 0.9
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +38.5%
Contains more Magnesium +113.2%
Contains more Zinc +56.5%
Contains more Calcium +58.8%
Contains more Phosphorus +65.2%
Contains more Potassium +59.9%
Contains less Sodium -93.4%
Contains more Manganese +51.1%
Equal in Copper - 0.17
Equal in Selenium - 0.9

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
2
:
8
Garden cress
Garden cress
Contains more Vitamin E +170%
Contains more Vitamin K +53.2%
Contains more Vitamin A +13.1%
Contains more Vitamin C +130%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +149.5%
Contains more Folate +471.4%
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%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin E +170%
Contains more Vitamin K +53.2%
Contains more Vitamin A +13.1%
Contains more Vitamin C +130%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +149.5%
Contains more Folate +471.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Garden cress
Garden cress
Contains more Protein +44.4%
Contains more Fats +250%
Contains more Carbs +47.1%
Contains more Other +12.5%
Equal in Water - 89.4
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
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +44.4%
Contains more Fats +250%
Contains more Carbs +47.1%
Contains more Other +12.5%
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
0
:
3
Garden cress
Garden cress
Contains less Saturated Fat -23.3%
Contains more Monounsaturated Fat +497.5%
Contains more Polyunsaturated fat +225.7%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -23.3%
Contains more Monounsaturated Fat +497.5%
Contains more Polyunsaturated fat +225.7%

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 Garden cress
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chard raw Garden cress Opinion
Net carbs 2.14g 4.4g Garden cress
Protein 1.8g 2.6g Garden cress
Fats 0.2g 0.7g Garden cress
Carbs 3.74g 5.5g Garden cress
Calories 19kcal 32kcal Garden cress
Sugar 1.1g 4.4g Chard raw
Fiber 1.6g 1.1g Chard raw
Calcium 51mg 81mg Garden cress
Iron 1.8mg 1.3mg Chard raw
Magnesium 81mg 38mg Chard raw
Phosphorus 46mg 76mg Garden cress
Potassium 379mg 606mg Garden cress
Sodium 213mg 14mg Garden cress
Zinc 0.36mg 0.23mg Chard raw
Copper 0.179mg 0.17mg Chard raw
Manganese 0.366mg 0.553mg Garden cress
Selenium 0.9µg 0.9µg
Vitamin A 6116IU 6917IU Garden cress
Vitamin A RAE 306µg 346µg Garden cress
Vitamin E 1.89mg 0.7mg Chard raw
Vitamin C 30mg 69mg Garden cress
Vitamin B1 0.04mg 0.08mg Garden cress
Vitamin B2 0.09mg 0.26mg Garden cress
Vitamin B3 0.4mg 1mg Garden cress
Vitamin B5 0.172mg 0.242mg Garden cress
Vitamin B6 0.099mg 0.247mg Garden cress
Folate 14µg 80µg Garden cress
Vitamin K 830µg 541.9µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.03g 0.023g Garden cress
Monounsaturated Fat 0.04g 0.239g Garden cress
Polyunsaturated fat 0.07g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
187%
Garden cress
Minerals Daily Need Coverage Score
34%
Chard raw
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 199mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 3.3g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.