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Garden cress vs Chard - In-Depth Nutrition Comparison

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Comparison summary

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 glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.007g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 199mg)
Which food contains less Sugars?
Chard
Chard contains less Sugars (difference - 3.3g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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.
Garden cress Chard
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden cress Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
244
Garden cress
309
Chard
Mineral Summary Score
23
Garden cress
27
Chard

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
:
4
Chard
Contains more Calcium +58.8%
Contains more Potassium +59.9%
Contains more Phosphorus +65.2%
Contains less Sodium -93.4%
Contains more Iron +38.5%
Contains more Magnesium +113.2%
Contains more Zinc +56.5%
Equal in Copper - 0.179
Contains more Calcium +58.8%
Contains more Potassium +59.9%
Contains more Phosphorus +65.2%
Contains less Sodium -93.4%
Contains more Iron +38.5%
Contains more Magnesium +113.2%
Contains more Zinc +56.5%
Equal in Copper - 0.179

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
:
2
Chard
Contains more Vitamin C +130%
Contains more Vitamin A +13.1%
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 Vitamin E +170%
Contains more Vitamin K +53.2%
Contains more Vitamin C +130%
Contains more Vitamin A +13.1%
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 Vitamin E +170%
Contains more Vitamin K +53.2%

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
16%
Garden cress
11%
Chard
Carbohydrates
6%
Garden cress
4%
Chard
Fats
3%
Garden cress
1%
Chard

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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 Garden cress Chard Opinion
Calories 32 19 Garden cress
Protein 2.6 1.8 Garden cress
Fats 0.7 0.2 Garden cress
Vitamin C 69 30 Garden cress
Carbs 5.5 3.74 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 1.3 1.8 Chard
Calcium 81 51 Garden cress
Potassium 606 379 Garden cress
Magnesium 38 81 Chard
Sugars 4.4 1.1 Garden cress
Fiber 1.1 1.6 Chard
Copper 0.17 0.179 Chard
Zinc 0.23 0.36 Chard
Starch
Phosphorus 76 46 Garden cress
Sodium 14 213 Garden cress
Vitamin A 6917 6116 Garden cress
Vitamin E 0.7 1.89 Chard
Vitamin D 0 0
Vitamin B1 0.08 0.04 Garden cress
Vitamin B2 0.26 0.09 Garden cress
Vitamin B3 1 0.4 Garden cress
Vitamin B5 0.242 0.172 Garden cress
Vitamin B6 0.247 0.099 Garden cress
Vitamin B12 0 0
Vitamin K 541.9 830 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.023 0.03 Garden cress
Monounsaturated Fat 0.239 0.04 Garden cress
Polyunsaturated fat 0.228 0.07 Garden cress
Tryptophan 0.017 Chard
Threonine 0.083 Chard
Isoleucine 0.147 Chard
Leucine 0.13 Chard
Lysine 0.099 Chard
Methionine 0.019 Chard
Phenylalanine 0.11 Chard
Valine 0.11 Chard
Histidine 0.036 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.