Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chard
  5. Compare
  6. Chard vs. Watercress

Chard vs. Watercress — In-Depth Nutrition Comparison

Compare

How are Chard and Watercress different?

  • Chard is higher in Vitamin K, Iron, Vitamin A RAE, Magnesium, Copper, Potassium, and Fiber, however, Watercress is richer in Vitamin C, and Calcium.
  • Daily need coverage for Vitamin K from Chard is 64% higher.
  • Chard contains 11 times more Iron than Watercress. While Chard contains 2.26mg of Iron, Watercress contains only 0.2mg.
  • Watercress has less Sodium.

Chard, swiss, cooked, boiled, drained, without salt and Watercress, raw are the varieties used in this article.

Infographic

Chard 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
Chard
6
:
3
Watercress
Watercress
Contains more Iron +1030%
Contains more Magnesium +309.5%
Contains more Potassium +66.4%
Contains more Zinc +200%
Contains more Copper +111.7%
Contains more Manganese +36.9%
Contains more Calcium +106.9%
Contains more Phosphorus +81.8%
Contains less Sodium -77.1%
Equal in Selenium - 0.9
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 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 +1030%
Contains more Magnesium +309.5%
Contains more Potassium +66.4%
Contains more Zinc +200%
Contains more Copper +111.7%
Contains more Manganese +36.9%
Contains more Calcium +106.9%
Contains more Phosphorus +81.8%
Contains less Sodium -77.1%
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
Chard
4
:
5
Watercress
Watercress
Contains more Vitamin A +91.9%
Contains more Vitamin E +89%
Contains more Vitamin B3 +80%
Contains more Vitamin K +30.9%
Contains more Vitamin C +138.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B5 +90.2%
Contains more Vitamin B6 +51.8%
Equal in Folate - 9
Chard
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%
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 +91.9%
Contains more Vitamin E +89%
Contains more Vitamin B3 +80%
Contains more Vitamin K +30.9%
Contains more Vitamin C +138.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B5 +90.2%
Contains more Vitamin B6 +51.8%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Watercress
Watercress
Contains more Carbs +220.2%
Contains more Protein +22.3%
Contains more Fats +25%
Equal in Water - 95.11
Equal in Other - 1.2
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 Carbs +220.2%
Contains more Protein +22.3%
Contains more Fats +25%
Equal in Water - 95.11
Equal in Other - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Watercress
Watercress
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +25%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Watercress Opinion
Net carbs 2.03g 0.79g Chard
Protein 1.88g 2.3g Watercress
Fats 0.08g 0.1g Watercress
Carbs 4.13g 1.29g Chard
Calories 20kcal 11kcal Chard
Sugar 1.1g 0.2g Watercress
Fiber 2.1g 0.5g Chard
Calcium 58mg 120mg Watercress
Iron 2.26mg 0.2mg Chard
Magnesium 86mg 21mg Chard
Phosphorus 33mg 60mg Watercress
Potassium 549mg 330mg Chard
Sodium 179mg 41mg Watercress
Zinc 0.33mg 0.11mg Chard
Copper 0.163mg 0.077mg Chard
Manganese 0.334mg 0.244mg Chard
Selenium 0.9µg 0.9µg
Vitamin A 6124IU 3191IU Chard
Vitamin A RAE 306µg 160µg Chard
Vitamin E 1.89mg 1mg Chard
Vitamin C 18mg 43mg Watercress
Vitamin B1 0.034mg 0.09mg Watercress
Vitamin B2 0.086mg 0.12mg Watercress
Vitamin B3 0.36mg 0.2mg Chard
Vitamin B5 0.163mg 0.31mg Watercress
Vitamin B6 0.085mg 0.129mg Watercress
Folate 9µg 9µg
Vitamin K 327.3µg 250µg Chard
Tryptophan 0.018mg 0.03mg Watercress
Threonine 0.086mg 0.133mg Watercress
Isoleucine 0.154mg 0.093mg Chard
Leucine 0.135mg 0.166mg Watercress
Lysine 0.103mg 0.134mg Watercress
Methionine 0.02mg 0.02mg
Phenylalanine 0.114mg 0.114mg
Valine 0.114mg 0.137mg Watercress
Histidine 0.038mg 0.04mg Watercress
Saturated Fat 0.012g 0.027g Chard
Monounsaturated Fat 0.016g 0.008g Chard
Polyunsaturated fat 0.028g 0.035g Watercress

Which food is preferable for your diet?

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

People also compare

Chard
Chard vs Celery
Celery
Chard
Chard vs Celeriac
Celeriac
Chard
Chard vs Chayote
Chayote
Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw

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
91%
Watercress
Minerals Daily Need Coverage Score
36%
Chard
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 - 138mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.015g)
Which food is richer in minerals?
Chard
Chard 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 ($)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.