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Chard vs. Garden cress — In-Depth Nutrition Comparison

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Differences between Chard and Garden cress

  • Chard has more Iron, Magnesium, and Vitamin E , while Garden cress has more Vitamin K, Vitamin C, Folate, Vitamin B2, Vitamin B6, and Manganese.
  • Garden cress's daily need coverage for Vitamin K is 179% higher.
  • Garden cress contains 13 times less Sodium than Chard. Chard contains 179mg of Sodium, while Garden cress contains 14mg.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Cress, garden, raw.

Infographic

Chard 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.
Contains more Iron +73.8%
Contains more Magnesium +126.3%
Contains more Zinc +43.5%
Contains more Calcium +39.7%
Contains more Phosphorus +130.3%
Contains more Potassium +10.4%
Contains less Sodium -92.2%
Contains more Manganese +65.6%
Equal in Copper - 0.17
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +73.8%
Contains more Magnesium +126.3%
Contains more Zinc +43.5%
Contains more Calcium +39.7%
Contains more Phosphorus +130.3%
Contains more Potassium +10.4%
Contains less Sodium -92.2%
Contains more Manganese +65.6%
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
1
:
Contains more Vitamin E +170%
Contains more Vitamin A +12.9%
Contains more Vitamin C +283.3%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +202.3%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +48.5%
Contains more Vitamin B6 +190.6%
Contains more Folate +788.9%
Contains more Vitamin K +65.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 A +12.9%
Contains more Vitamin C +283.3%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +202.3%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +48.5%
Contains more Vitamin B6 +190.6%
Contains more Folate +788.9%
Contains more Vitamin K +65.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +38.3%
Contains more Fats +775%
Contains more Carbs +33.2%
Contains more Other +42.9%
Equal in Water - 89.4
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
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 +38.3%
Contains more Fats +775%
Contains more Carbs +33.2%
Contains more Other +42.9%
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -47.8%
Contains more Monounsaturated Fat +1393.8%
Contains more Polyunsaturated fat +714.3%
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -47.8%
Contains more Monounsaturated Fat +1393.8%
Contains more Polyunsaturated fat +714.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Garden cress Opinion
Net carbs 2.03g 4.4g Garden cress
Protein 1.88g 2.6g Garden cress
Fats 0.08g 0.7g Garden cress
Carbs 4.13g 5.5g Garden cress
Calories 20kcal 32kcal Garden cress
Sugar 1.1g 4.4g Chard
Fiber 2.1g 1.1g Chard
Calcium 58mg 81mg Garden cress
Iron 2.26mg 1.3mg Chard
Magnesium 86mg 38mg Chard
Phosphorus 33mg 76mg Garden cress
Potassium 549mg 606mg Garden cress
Sodium 179mg 14mg Garden cress
Zinc 0.33mg 0.23mg Chard
Copper 0.163mg 0.17mg Garden cress
Manganese 0.334mg 0.553mg Garden cress
Selenium 0.9µg 0.9µg
Vitamin A 6124IU 6917IU Garden cress
Vitamin A RAE 306µg 346µg Garden cress
Vitamin E 1.89mg 0.7mg Chard
Vitamin C 18mg 69mg Garden cress
Vitamin B1 0.034mg 0.08mg Garden cress
Vitamin B2 0.086mg 0.26mg Garden cress
Vitamin B3 0.36mg 1mg Garden cress
Vitamin B5 0.163mg 0.242mg Garden cress
Vitamin B6 0.085mg 0.247mg Garden cress
Folate 9µg 80µg Garden cress
Vitamin K 327.3µg 541.9µg Garden cress
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.012g 0.023g Chard
Monounsaturated Fat 0.016g 0.239g Garden cress
Polyunsaturated fat 0.028g 0.228g Garden cress

Which food is preferable for your diet?

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

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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
113%
Chard
187%
Garden cress
Minerals Daily Need Coverage Score
36%
Chard
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 165mg)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.