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  6. Chard raw vs. Watercress

Chard raw vs. Watercress — In-Depth Nutrition Comparison

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How are Chard raw and Watercress different?

  • Chard raw is richer in Vitamin K, Iron, Vitamin A RAE, Magnesium, Copper, Vitamin E , and Manganese, while Watercress is higher in Vitamin C, and Calcium.
  • Chard raw covers your daily need of Vitamin K 483% more than Watercress.
  • Chard raw contains 9 times more Iron than Watercress. Chard raw contains 1.8mg of Iron, while Watercress contains 0.2mg.
  • Watercress is lower in Sodium.

Chard, swiss, raw and Watercress, raw types were used in this article.

Infographic

Chard raw vs Watercress 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
6
:
3
Watercress
Watercress
Contains more Iron +800%
Contains more Magnesium +285.7%
Contains more Potassium +14.8%
Contains more Zinc +227.3%
Contains more Copper +132.5%
Contains more Manganese +50%
Contains more Calcium +135.3%
Contains more Phosphorus +30.4%
Contains less Sodium -80.8%
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%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +800%
Contains more Magnesium +285.7%
Contains more Potassium +14.8%
Contains more Zinc +227.3%
Contains more Copper +132.5%
Contains more Manganese +50%
Contains more Calcium +135.3%
Contains more Phosphorus +30.4%
Contains less Sodium -80.8%
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
5
:
5
Watercress
Watercress
Contains more Vitamin A +91.7%
Contains more Vitamin E +89%
Contains more Vitamin B3 +100%
Contains more Folate +55.6%
Contains more Vitamin K +232%
Contains more Vitamin C +43.3%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +30.3%
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%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +91.7%
Contains more Vitamin E +89%
Contains more Vitamin B3 +100%
Contains more Folate +55.6%
Contains more Vitamin K +232%
Contains more Vitamin C +43.3%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +30.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Watercress
Watercress
Contains more Fats +100%
Contains more Carbs +189.9%
Contains more Other +33.3%
Contains more Protein +27.8%
Equal in Water - 95.11
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
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Fats +100%
Contains more Carbs +189.9%
Contains more Other +33.3%
Contains more Protein +27.8%
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +100%
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
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +100%
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 Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Watercress Opinion
Net carbs 2.14g 0.79g Chard raw
Protein 1.8g 2.3g Watercress
Fats 0.2g 0.1g Chard raw
Carbs 3.74g 1.29g Chard raw
Calories 19kcal 11kcal Chard raw
Sugar 1.1g 0.2g Watercress
Fiber 1.6g 0.5g Chard raw
Calcium 51mg 120mg Watercress
Iron 1.8mg 0.2mg Chard raw
Magnesium 81mg 21mg Chard raw
Phosphorus 46mg 60mg Watercress
Potassium 379mg 330mg Chard raw
Sodium 213mg 41mg Watercress
Zinc 0.36mg 0.11mg Chard raw
Copper 0.179mg 0.077mg Chard raw
Manganese 0.366mg 0.244mg Chard raw
Selenium 0.9µg 0.9µg
Vitamin A 6116IU 3191IU Chard raw
Vitamin A RAE 306µg 160µg Chard raw
Vitamin E 1.89mg 1mg Chard raw
Vitamin C 30mg 43mg Watercress
Vitamin B1 0.04mg 0.09mg Watercress
Vitamin B2 0.09mg 0.12mg Watercress
Vitamin B3 0.4mg 0.2mg Chard raw
Vitamin B5 0.172mg 0.31mg Watercress
Vitamin B6 0.099mg 0.129mg Watercress
Folate 14µg 9µg Chard raw
Vitamin K 830µg 250µg Chard raw
Tryptophan 0.017mg 0.03mg Watercress
Threonine 0.083mg 0.133mg Watercress
Isoleucine 0.147mg 0.093mg Chard raw
Leucine 0.13mg 0.166mg Watercress
Lysine 0.099mg 0.134mg Watercress
Methionine 0.019mg 0.02mg Watercress
Phenylalanine 0.11mg 0.114mg Watercress
Valine 0.11mg 0.137mg Watercress
Histidine 0.036mg 0.04mg Watercress
Saturated Fat 0.03g 0.027g Watercress
Monounsaturated Fat 0.04g 0.008g Chard raw
Polyunsaturated fat 0.07g 0.035g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Watercress
Low Fats diet ok
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
91%
Watercress
Minerals Daily Need Coverage Score
34%
Chard raw
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 172mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
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 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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.