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Garden cress vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between Garden cress and Chard raw

  • Garden cress has more Vitamin C, Folate, Vitamin B2, Vitamin B6, Manganese, and Potassium, however, Chard raw is richer in Vitamin K, Magnesium, and Vitamin E .
  • Chard raw covers your daily Vitamin K needs 240% more than Garden cress.
  • Chard raw has 6 times less Folate than Garden cress. Garden cress has 80µg of Folate, while Chard raw has 14µg.
  • Garden cress contains less Sodium.

Specific food types used in this comparison are Cress, garden, raw and Chard, swiss, raw.

Infographic

Garden cress vs Chard raw 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 Calcium +58.8%
Contains more Phosphorus +65.2%
Contains more Potassium +59.9%
Contains less Sodium -93.4%
Contains more Manganese +51.1%
Contains more Iron +38.5%
Contains more Magnesium +113.2%
Contains more Zinc +56.5%
Equal in Copper - 0.179
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +58.8%
Contains more Phosphorus +65.2%
Contains more Potassium +59.9%
Contains less Sodium -93.4%
Contains more Manganese +51.1%
Contains more Iron +38.5%
Contains more Magnesium +113.2%
Contains more Zinc +56.5%
Equal in Copper - 0.179
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.
:
Contains more Vitamin A +13.1%
Contains more Vitamin C +130%
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 Folate +471.4%
Contains more Vitamin E +170%
Contains more Vitamin K +53.2%
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%
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%
Contains more Vitamin A +13.1%
Contains more Vitamin C +130%
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 Folate +471.4%
Contains more Vitamin E +170%
Contains more Vitamin K +53.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +44.4%
Contains more Fats +250%
Contains more Carbs +47.1%
Contains more Other +12.5%
Equal in Water - 92.66
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +44.4%
Contains more Fats +250%
Contains more Carbs +47.1%
Contains more Other +12.5%
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -23.3%
Contains more Monounsaturated Fat +497.5%
Contains more Polyunsaturated fat +225.7%
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains less Saturated Fat -23.3%
Contains more Monounsaturated Fat +497.5%
Contains more Polyunsaturated fat +225.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden cress Chard raw Opinion
Net carbs 4.4g 2.14g Garden cress
Protein 2.6g 1.8g Garden cress
Fats 0.7g 0.2g Garden cress
Carbs 5.5g 3.74g Garden cress
Calories 32kcal 19kcal Garden cress
Sugar 4.4g 1.1g Chard raw
Fiber 1.1g 1.6g Chard raw
Calcium 81mg 51mg Garden cress
Iron 1.3mg 1.8mg Chard raw
Magnesium 38mg 81mg Chard raw
Phosphorus 76mg 46mg Garden cress
Potassium 606mg 379mg Garden cress
Sodium 14mg 213mg Garden cress
Zinc 0.23mg 0.36mg Chard raw
Copper 0.17mg 0.179mg Chard raw
Manganese 0.553mg 0.366mg Garden cress
Selenium 0.9µg 0.9µg
Vitamin A 6917IU 6116IU Garden cress
Vitamin A RAE 346µg 306µg Garden cress
Vitamin E 0.7mg 1.89mg Chard raw
Vitamin C 69mg 30mg Garden cress
Vitamin B1 0.08mg 0.04mg Garden cress
Vitamin B2 0.26mg 0.09mg Garden cress
Vitamin B3 1mg 0.4mg Garden cress
Vitamin B5 0.242mg 0.172mg Garden cress
Vitamin B6 0.247mg 0.099mg Garden cress
Folate 80µg 14µg Garden cress
Vitamin K 541.9µg 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.023g 0.03g Garden cress
Monounsaturated Fat 0.239g 0.04g Garden cress
Polyunsaturated fat 0.228g 0.07g Garden cress

Which food is preferable for your diet?

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

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
187%
Garden cress
222%
Chard raw
Minerals Daily Need Coverage Score
33%
Garden cress
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 199mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
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 Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 3.3g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.