Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chinese cabbage
  5. Compare
  6. Chinese cabbage vs. Chard

Chinese cabbage vs. Chard — In-Depth Nutrition Comparison

Compare

The main differences between Chinese cabbage and Chard

  • Chinese cabbage is richer in Vitamin C, Folate, and Vitamin B6, yet Chard is richer in Vitamin K, Iron, Magnesium, Copper, Vitamin E , Vitamin A RAE, and Potassium.
  • Daily need coverage for Vitamin K from Chard is 235% higher.
  • Chinese cabbage contains 7 times more Folate than Chard. Chinese cabbage contains 66µg of Folate, while Chard contains 9µg.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Chinese cabbage vs Chard 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.
Chinese cabbage
Chinese cabbage
3
:
7
Chard
Chard
Contains more Calcium +81%
Contains more Phosphorus +12.1%
Contains less Sodium -63.7%
Contains more Iron +182.5%
Contains more Magnesium +352.6%
Contains more Potassium +117.9%
Contains more Zinc +73.7%
Contains more Copper +676.2%
Contains more Manganese +110.1%
Contains more Selenium +80%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +81%
Contains more Phosphorus +12.1%
Contains less Sodium -63.7%
Contains more Iron +182.5%
Contains more Magnesium +352.6%
Contains more Potassium +117.9%
Contains more Zinc +73.7%
Contains more Copper +676.2%
Contains more Manganese +110.1%
Contains more Selenium +80%

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.
Chinese cabbage
Chinese cabbage
5
:
5
Chard
Chard
Contains more Vitamin C +150%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B6 +128.2%
Contains more Folate +633.3%
Contains more Vitamin A +37.1%
Contains more Vitamin E +2000%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B5 +85.2%
Contains more Vitamin K +619.3%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin C +150%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B6 +128.2%
Contains more Folate +633.3%
Contains more Vitamin A +37.1%
Contains more Vitamin E +2000%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B5 +85.2%
Contains more Vitamin K +619.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
3
Chard
Chard
Contains more Fats +150%
Contains more Protein +25.3%
Contains more Carbs +89.4%
Contains more Other +57.5%
Equal in Water - 92.65
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +150%
Contains more Protein +25.3%
Contains more Carbs +89.4%
Contains more Other +57.5%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +242.9%
Contains less Saturated Fat -55.6%
Equal in Monounsaturated Fat - 0.016
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +242.9%
Contains less Saturated Fat -55.6%
Equal in Monounsaturated Fat - 0.016

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage Chard
Lower in Sodium ok
Lower in Sugar 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 Chinese cabbage Chard Opinion
Net carbs 1.18g 2.03g Chard
Protein 1.5g 1.88g Chard
Fats 0.2g 0.08g Chinese cabbage
Carbs 2.18g 4.13g Chard
Calories 13kcal 20kcal Chard
Sugar 1.18g 1.1g Chard
Fiber 1g 2.1g Chard
Calcium 105mg 58mg Chinese cabbage
Iron 0.8mg 2.26mg Chard
Magnesium 19mg 86mg Chard
Phosphorus 37mg 33mg Chinese cabbage
Potassium 252mg 549mg Chard
Sodium 65mg 179mg Chinese cabbage
Zinc 0.19mg 0.33mg Chard
Copper 0.021mg 0.163mg Chard
Manganese 0.159mg 0.334mg Chard
Selenium 0.5µg 0.9µg Chard
Vitamin A 4468IU 6124IU Chard
Vitamin A RAE 223µg 306µg Chard
Vitamin E 0.09mg 1.89mg Chard
Vitamin C 45mg 18mg Chinese cabbage
Vitamin B1 0.04mg 0.034mg Chinese cabbage
Vitamin B2 0.07mg 0.086mg Chard
Vitamin B3 0.5mg 0.36mg Chinese cabbage
Vitamin B5 0.088mg 0.163mg Chard
Vitamin B6 0.194mg 0.085mg Chinese cabbage
Folate 66µg 9µg Chinese cabbage
Vitamin K 45.5µg 327.3µg Chard
Tryptophan 0.015mg 0.018mg Chard
Threonine 0.049mg 0.086mg Chard
Isoleucine 0.085mg 0.154mg Chard
Leucine 0.088mg 0.135mg Chard
Lysine 0.089mg 0.103mg Chard
Methionine 0.009mg 0.02mg Chard
Phenylalanine 0.044mg 0.114mg Chard
Valine 0.066mg 0.114mg Chard
Histidine 0.026mg 0.038mg Chard
Saturated Fat 0.027g 0.012g Chard
Monounsaturated Fat 0.015g 0.016g Chard
Polyunsaturated fat 0.096g 0.028g Chinese cabbage

Which food is preferable for your diet?

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

People also compare

Chinese cabbage
Chinese cabbage vs Broccoli
Broccoli
Chinese cabbage
Chinese cabbage vs Cabbage
Cabbage
Chinese cabbage
Chinese cabbage vs Red cabbage
Red cabbage
Chard
Chard vs Celery
Celery
Chard
Chard vs Celeriac
Celeriac
Chard
Chard vs Chayote
Chayote

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
56%
Chinese cabbage
113%
Chard
Minerals Daily Need Coverage Score
16%
Chinese cabbage
36%
Chard

Comparison summary

Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 114mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard
Chard 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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.