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Lettuce vs Chard - In-Depth Nutrition Comparison

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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.
Lettuce Chard
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
Lettuce Chard
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
85
Lettuce
309
Chard
Mineral Summary Score
9
Lettuce
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
:
7
Chard
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%
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%

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
:
7
Chard
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +75%
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%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B6 - 0.099
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +75%
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%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B6 - 0.099

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
8%
Lettuce
11%
Chard
Carbohydrates
3%
Lettuce
4%
Chard
Fats
1%
Lettuce
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 Lettuce Chard Opinion
Calories 15 19 Chard
Protein 1.36 1.8 Chard
Fats 0.15 0.2 Chard
Vitamin C 9.2 30 Chard
Carbs 2.87 3.74 Chard
Cholesterol 0 0
Vitamin D 0 0
Iron 0.86 1.8 Chard
Calcium 36 51 Chard
Potassium 194 379 Chard
Magnesium 13 81 Chard
Sugars 0.78 1.1 Chard
Fiber 1.3 1.6 Chard
Copper 0.029 0.179 Chard
Zinc 0.18 0.36 Chard
Starch 0 Lettuce
Phosphorus 29 46 Chard
Sodium 28 213 Lettuce
Vitamin A 7405 6116 Lettuce
Vitamin E 0.22 1.89 Chard
Vitamin D 0 0
Vitamin B1 0.07 0.04 Lettuce
Vitamin B2 0.08 0.09 Chard
Vitamin B3 0.375 0.4 Chard
Vitamin B5 0.134 0.172 Chard
Vitamin B6 0.09 0.099 Chard
Vitamin B12 0 0
Vitamin K 126.3 830 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.02 0.03 Lettuce
Monounsaturated Fat 0.006 0.04 Chard
Polyunsaturated fat 0.082 0.07 Lettuce
Tryptophan 0.009 0.017 Chard
Threonine 0.059 0.083 Chard
Isoleucine 0.084 0.147 Chard
Leucine 0.079 0.13 Chard
Lysine 0.084 0.099 Chard
Methionine 0.016 0.019 Chard
Phenylalanine 0.055 0.11 Chard
Valine 0.07 0.11 Chard
Histidine 0.022 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.