foodstruct logo
Find food by nutritional value | Diet analysis

Chard vs Lettuce - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 185mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.01g)
Which food contains less Sugars?
Lettuce
Lettuce contains less Sugars (difference - 0.32g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.1)
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Lettuce
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in glycemic index Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chard Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
309
Chard
85
Lettuce
Mineral Summary Score
27
Chard
9
Lettuce

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
7
:
Contains more Iron +109.3%
Contains more Calcium +41.7%
Contains more Potassium +95.4%
Contains more Magnesium +523.1%
Contains more Copper +517.2%
Contains more Zinc +100%
Contains more Phosphorus +58.6%
Contains less Sodium -86.9%
Contains more Iron +109.3%
Contains more Calcium +41.7%
Contains more Potassium +95.4%
Contains more Magnesium +523.1%
Contains more Copper +517.2%
Contains more Zinc +100%
Contains more Phosphorus +58.6%
Contains less Sodium -86.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
7
:
Contains more Vitamin C +226.1%
Contains more Vitamin E +759.1%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +28.4%
Contains more Vitamin K +557.2%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +75%
Equal in Vitamin B3 - 0.375
Equal in Vitamin B6 - 0.09
Contains more Vitamin C +226.1%
Contains more Vitamin E +759.1%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +28.4%
Contains more Vitamin K +557.2%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +75%
Equal in Vitamin B3 - 0.375
Equal in Vitamin B6 - 0.09

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
11%
Chard
8%
Lettuce
Carbohydrates
4%
Chard
3%
Lettuce
Fats
1%
Chard
1%
Lettuce

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chard Lettuce Opinion
Calories 19 15 Chard
Protein 1.8 1.36 Chard
Fats 0.2 0.15 Chard
Vitamin C 30 9.2 Chard
Carbs 3.74 2.87 Chard
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 0.86 Chard
Calcium 51 36 Chard
Potassium 379 194 Chard
Magnesium 81 13 Chard
Sugars 1.1 0.78 Chard
Fiber 1.6 1.3 Chard
Copper 0.179 0.029 Chard
Zinc 0.36 0.18 Chard
Starch 0 Lettuce
Phosphorus 46 29 Chard
Sodium 213 28 Lettuce
Vitamin A 6116 7405 Lettuce
Vitamin E 1.89 0.22 Chard
Vitamin D 0 0
Vitamin B1 0.04 0.07 Lettuce
Vitamin B2 0.09 0.08 Chard
Vitamin B3 0.4 0.375 Chard
Vitamin B5 0.172 0.134 Chard
Vitamin B6 0.099 0.09 Chard
Vitamin B12 0 0
Vitamin K 830 126.3 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.03 0.02 Lettuce
Monounsaturated Fat 0.04 0.006 Chard
Polyunsaturated fat 0.07 0.082 Lettuce
Tryptophan 0.017 0.009 Chard
Threonine 0.083 0.059 Chard
Isoleucine 0.147 0.084 Chard
Leucine 0.13 0.079 Chard
Lysine 0.099 0.084 Chard
Methionine 0.019 0.016 Chard
Phenylalanine 0.11 0.055 Chard
Valine 0.11 0.07 Chard
Histidine 0.036 0.022 Chard
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.