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  6. Lettuce vs. Chard raw

Lettuce vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between Lettuce and Chard raw

  • Lettuce has more Vitamin A RAE, and Folate, however, Chard raw is richer in Vitamin K, Vitamin C, Copper, Magnesium, Iron, Vitamin E , and Potassium.
  • Chard raw covers your daily Vitamin K needs 586% more than Lettuce.
  • Chard raw has 3 times less Folate than Lettuce. Lettuce has 38µg of Folate, while Chard raw has 14µg.
  • Lettuce contains less Sodium.

Specific food types used in this comparison are Lettuce, green leaf, raw and Chard, swiss, raw.

Infographic

Lettuce 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.
Lettuce
Lettuce
1
:
9
Chard raw
Chard raw
Contains less Sodium -86.9%
Contains more Calcium +41.7%
Contains more Iron +109.3%
Contains more Magnesium +523.1%
Contains more Phosphorus +58.6%
Contains more Potassium +95.4%
Contains more Zinc +100%
Contains more Copper +517.2%
Contains more Manganese +46.4%
Contains more Selenium +50%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains less Sodium -86.9%
Contains more Calcium +41.7%
Contains more Iron +109.3%
Contains more Magnesium +523.1%
Contains more Phosphorus +58.6%
Contains more Potassium +95.4%
Contains more Zinc +100%
Contains more Copper +517.2%
Contains more Manganese +46.4%
Contains more Selenium +50%

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.
Lettuce
Lettuce
3
:
7
Chard raw
Chard raw
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +75%
Contains more Folate +171.4%
Contains more Vitamin E +759.1%
Contains more Vitamin C +226.1%
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
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Chard raw
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 +21.1%
Contains more Vitamin B1 +75%
Contains more Folate +171.4%
Contains more Vitamin E +759.1%
Contains more Vitamin C +226.1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Chard raw
Chard raw
Contains more Protein +32.4%
Contains more Fats +33.3%
Contains more Carbs +30.3%
Contains more Other +150%
Equal in Water - 92.66
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Chard raw
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 +32.4%
Contains more Fats +33.3%
Contains more Carbs +30.3%
Contains more Other +150%
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
2
:
1
Chard raw
Chard raw
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +17.1%
Contains more Monounsaturated Fat +566.7%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +17.1%
Contains more Monounsaturated Fat +566.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Chard raw Opinion
Net carbs 1.57g 2.14g Chard raw
Protein 1.36g 1.8g Chard raw
Fats 0.15g 0.2g Chard raw
Carbs 2.87g 3.74g Chard raw
Calories 15kcal 19kcal Chard raw
Fructose 0.43g Lettuce
Sugar 0.78g 1.1g Lettuce
Fiber 1.3g 1.6g Chard raw
Calcium 36mg 51mg Chard raw
Iron 0.86mg 1.8mg Chard raw
Magnesium 13mg 81mg Chard raw
Phosphorus 29mg 46mg Chard raw
Potassium 194mg 379mg Chard raw
Sodium 28mg 213mg Lettuce
Zinc 0.18mg 0.36mg Chard raw
Copper 0.029mg 0.179mg Chard raw
Manganese 0.25mg 0.366mg Chard raw
Selenium 0.6µg 0.9µg Chard raw
Vitamin A 7405IU 6116IU Lettuce
Vitamin A RAE 370µg 306µg Lettuce
Vitamin E 0.22mg 1.89mg Chard raw
Vitamin C 9.2mg 30mg Chard raw
Vitamin B1 0.07mg 0.04mg Lettuce
Vitamin B2 0.08mg 0.09mg Chard raw
Vitamin B3 0.375mg 0.4mg Chard raw
Vitamin B5 0.134mg 0.172mg Chard raw
Vitamin B6 0.09mg 0.099mg Chard raw
Folate 38µg 14µg Lettuce
Vitamin K 126.3µg 830µg Chard raw
Tryptophan 0.009mg 0.017mg Chard raw
Threonine 0.059mg 0.083mg Chard raw
Isoleucine 0.084mg 0.147mg Chard raw
Leucine 0.079mg 0.13mg Chard raw
Lysine 0.084mg 0.099mg Chard raw
Methionine 0.016mg 0.019mg Chard raw
Phenylalanine 0.055mg 0.11mg Chard raw
Valine 0.07mg 0.11mg Chard raw
Histidine 0.022mg 0.036mg Chard raw
Saturated Fat 0.02g 0.03g Lettuce
Monounsaturated Fat 0.006g 0.04g Chard raw
Polyunsaturated fat 0.082g 0.07g Lettuce

Which food is preferable for your diet?

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

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
75%
Lettuce
222%
Chard raw
Minerals Daily Need Coverage Score
14%
Lettuce
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.32g)
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 is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
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)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.