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  6. Watercress vs. Chard raw

Watercress vs. Chard raw — In-Depth Nutrition Comparison

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How are Watercress and Chard raw different?

  • Watercress is richer in Vitamin C, and Calcium, while Chard raw is higher in Vitamin K, Iron, Vitamin A RAE, Magnesium, Copper, Vitamin E , and Manganese.
  • Chard raw covers your daily need of Vitamin K 483% more than Watercress.
  • Watercress contains 2 times more Calcium than Chard raw. Watercress contains 120mg of Calcium, while Chard raw contains 51mg.
  • Watercress is lower in Sodium.

Watercress, raw and Chard, swiss, raw types were used in this article.

Infographic

Watercress 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.
Watercress
Watercress
3
:
6
Chard raw
Chard raw
Contains more Calcium +135.3%
Contains more Phosphorus +30.4%
Contains less Sodium -80.8%
Contains more Iron +800%
Contains more Magnesium +285.7%
Contains more Potassium +14.8%
Contains more Zinc +227.3%
Contains more Copper +132.5%
Contains more Manganese +50%
Equal in Selenium - 0.9
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +135.3%
Contains more Phosphorus +30.4%
Contains less Sodium -80.8%
Contains more Iron +800%
Contains more Magnesium +285.7%
Contains more Potassium +14.8%
Contains more Zinc +227.3%
Contains more Copper +132.5%
Contains more Manganese +50%
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.
Watercress
Watercress
5
:
5
Chard raw
Chard raw
Contains more Vitamin C +43.3%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +30.3%
Contains more Vitamin A +91.7%
Contains more Vitamin E +89%
Contains more Vitamin B3 +100%
Contains more Folate +55.6%
Contains more Vitamin K +232%
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%
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 C +43.3%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +30.3%
Contains more Vitamin A +91.7%
Contains more Vitamin E +89%
Contains more Vitamin B3 +100%
Contains more Folate +55.6%
Contains more Vitamin K +232%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
2
:
3
Chard raw
Chard raw
Contains more Protein +27.8%
Contains more Fats +100%
Contains more Carbs +189.9%
Contains more Other +33.3%
Equal in Water - 92.66
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +27.8%
Contains more Fats +100%
Contains more Carbs +189.9%
Contains more Other +33.3%
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Chard raw
Chard raw
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +100%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Chard raw Opinion
Net carbs 0.79g 2.14g Chard raw
Protein 2.3g 1.8g Watercress
Fats 0.1g 0.2g Chard raw
Carbs 1.29g 3.74g Chard raw
Calories 11kcal 19kcal Chard raw
Sugar 0.2g 1.1g Watercress
Fiber 0.5g 1.6g Chard raw
Calcium 120mg 51mg Watercress
Iron 0.2mg 1.8mg Chard raw
Magnesium 21mg 81mg Chard raw
Phosphorus 60mg 46mg Watercress
Potassium 330mg 379mg Chard raw
Sodium 41mg 213mg Watercress
Zinc 0.11mg 0.36mg Chard raw
Copper 0.077mg 0.179mg Chard raw
Manganese 0.244mg 0.366mg Chard raw
Selenium 0.9µg 0.9µg
Vitamin A 3191IU 6116IU Chard raw
Vitamin A RAE 160µg 306µg Chard raw
Vitamin E 1mg 1.89mg Chard raw
Vitamin C 43mg 30mg Watercress
Vitamin B1 0.09mg 0.04mg Watercress
Vitamin B2 0.12mg 0.09mg Watercress
Vitamin B3 0.2mg 0.4mg Chard raw
Vitamin B5 0.31mg 0.172mg Watercress
Vitamin B6 0.129mg 0.099mg Watercress
Folate 9µg 14µg Chard raw
Vitamin K 250µg 830µg Chard raw
Tryptophan 0.03mg 0.017mg Watercress
Threonine 0.133mg 0.083mg Watercress
Isoleucine 0.093mg 0.147mg Chard raw
Leucine 0.166mg 0.13mg Watercress
Lysine 0.134mg 0.099mg Watercress
Methionine 0.02mg 0.019mg Watercress
Phenylalanine 0.114mg 0.11mg Watercress
Valine 0.137mg 0.11mg Watercress
Histidine 0.04mg 0.036mg Watercress
Saturated Fat 0.027g 0.03g Watercress
Monounsaturated Fat 0.008g 0.04g Chard raw
Polyunsaturated fat 0.035g 0.07g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
91%
Watercress
222%
Chard raw
Minerals Daily Need Coverage Score
18%
Watercress
34%
Chard raw

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 - 172mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard raw
Chard raw 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 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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.