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  6. Chinese cabbage vs. Chard

Chinese cabbage vs. Chard — In-Depth Nutrition Comparison

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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, vitamin A, iron, magnesium, copper, vitamin E, and potassium.
  • Daily need coverage for vitamin K for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Chard
Chard
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more CalciumCalcium +81%
Contains more PhosphorusPhosphorus +12.1%
Contains less SodiumSodium -63.7%
Contains more MagnesiumMagnesium +352.6%
Contains more PotassiumPotassium +117.9%
Contains more IronIron +182.5%
Contains more CopperCopper +676.2%
Contains more ZincZinc +73.7%
Contains more ManganeseManganese +110.1%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Chard
Chard
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B3Vitamin B3 +38.9%
Contains more Vitamin B6Vitamin B6 +128.2%
Contains more FolateFolate +633.3%
Contains more Vitamin AVitamin A +37.2%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin KVitamin K +619.3%
Contains more CholineCholine +348.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Chard DV% diff.
Vitamin K 45.5µg 327.3µg 235%
Vitamin C 45mg 18mg 30%
Iron 0.8mg 2.26mg 18%
Copper 0.021mg 0.163mg 16%
Magnesium 19mg 86mg 16%
Folate 66µg 9µg 14%
Vitamin E 0.09mg 1.89mg 12%
Potassium 252mg 549mg 9%
Vitamin A 223µg 306µg 9%
Manganese 0.159mg 0.334mg 8%
Vitamin B6 0.194mg 0.085mg 8%
Sodium 65mg 179mg 5%
Calcium 105mg 58mg 5%
Choline 6.4mg 28.7mg 4%
Fiber 1g 2.1g 4%
Vitamin B5 0.088mg 0.163mg 2%
Phosphorus 37mg 33mg 1%
Zinc 0.19mg 0.33mg 1%
Carbs 2.18g 4.13g 1%
Selenium 0.5µg 0.9µg 1%
Protein 1.5g 1.88g 1%
Vitamin B2 0.07mg 0.086mg 1%
Vitamin B3 0.5mg 0.36mg 1%
Vitamin B1 0.04mg 0.034mg 1%
Calories 13kcal 20kcal 0%
Fats 0.2g 0.08g 0%
Net carbs 1.18g 2.03g N/A
Sugar 1.18g 1.1g N/A
Saturated fat 0.027g 0.012g 0%
Monounsaturated fat 0.015g 0.016g 0%
Polyunsaturated fat 0.096g 0.028g 0%
Tryptophan 0.015mg 0.018mg 0%
Threonine 0.049mg 0.086mg 0%
Isoleucine 0.085mg 0.154mg 0%
Leucine 0.088mg 0.135mg 0%
Lysine 0.089mg 0.103mg 0%
Methionine 0.009mg 0.02mg 0%
Phenylalanine 0.044mg 0.114mg 0%
Valine 0.066mg 0.114mg 0%
Histidine 0.026mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Chard
Chard
3
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 FatsFats +150%
Contains more ProteinProtein +25.3%
Contains more CarbsCarbs +89.4%
Contains more OtherOther +57.5%
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Chard
Chard
2
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Poly. FatPolyunsaturated fat +242.9%
Contains less Sat. FatSaturated fat -55.6%
~equal in Monounsaturated fat ~0.016g

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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.