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  6. Cabbage vs. Chard raw

Cabbage vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between Cabbage and Chard raw?

  • Cabbage is richer in Vitamin C, and Folate, while Chard raw is higher in Vitamin K, Vitamin A RAE, Copper, Iron, Magnesium, Vitamin E , and Manganese.
  • Chard raw's daily need coverage for Vitamin K is 628% higher.
  • Chard raw has 3 times less Folate than Cabbage. Cabbage has 43µg of Folate, while Chard raw has 14µg.
  • Cabbage is lower in Sodium.

We used Cabbage, raw and Chard, swiss, raw types in this comparison.

Infographic

Cabbage 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.
Cabbage
Cabbage
1
:
9
Chard raw
Chard raw
Contains less Sodium -91.5%
Contains more Calcium +27.5%
Contains more Iron +283%
Contains more Magnesium +575%
Contains more Phosphorus +76.9%
Contains more Potassium +122.9%
Contains more Zinc +100%
Contains more Copper +842.1%
Contains more Manganese +128.8%
Contains more Selenium +200%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
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 -91.5%
Contains more Calcium +27.5%
Contains more Iron +283%
Contains more Magnesium +575%
Contains more Phosphorus +76.9%
Contains more Potassium +122.9%
Contains more Zinc +100%
Contains more Copper +842.1%
Contains more Manganese +128.8%
Contains more Selenium +200%

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.
Cabbage
Cabbage
5
:
5
Chard raw
Chard raw
Contains more Vitamin C +22%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B5 +23.3%
Contains more Vitamin B6 +25.3%
Contains more Folate +207.1%
Contains more Vitamin A +6140.8%
Contains more Vitamin E +1160%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +70.9%
Contains more Vitamin K +992.1%
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
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 +22%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B5 +23.3%
Contains more Vitamin B6 +25.3%
Contains more Folate +207.1%
Contains more Vitamin A +6140.8%
Contains more Vitamin E +1160%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +70.9%
Contains more Vitamin K +992.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cabbage
Cabbage
1
:
4
Chard raw
Chard raw
Contains more Carbs +55.1%
Contains more Protein +40.6%
Contains more Fats +100%
Contains more Other +150%
Equal in Water - 92.66
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 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 Carbs +55.1%
Contains more Protein +40.6%
Contains more Fats +100%
Contains more Other +150%
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cabbage
Cabbage
0
:
3
Chard raw
Chard raw
Contains less Saturated Fat -11.8%
Contains more Monounsaturated Fat +135.3%
Contains more Polyunsaturated fat +311.8%
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 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 -11.8%
Contains more Monounsaturated Fat +135.3%
Contains more Polyunsaturated fat +311.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cabbage Chard raw Opinion
Net carbs 3.3g 2.14g Cabbage
Protein 1.28g 1.8g Chard raw
Fats 0.1g 0.2g Chard raw
Carbs 5.8g 3.74g Cabbage
Calories 25kcal 19kcal Cabbage
Fructose 1.45g Cabbage
Sugar 3.2g 1.1g Chard raw
Fiber 2.5g 1.6g Cabbage
Calcium 40mg 51mg Chard raw
Iron 0.47mg 1.8mg Chard raw
Magnesium 12mg 81mg Chard raw
Phosphorus 26mg 46mg Chard raw
Potassium 170mg 379mg Chard raw
Sodium 18mg 213mg Cabbage
Zinc 0.18mg 0.36mg Chard raw
Copper 0.019mg 0.179mg Chard raw
Manganese 0.16mg 0.366mg Chard raw
Selenium 0.3µg 0.9µg Chard raw
Vitamin A 98IU 6116IU Chard raw
Vitamin A RAE 5µg 306µg Chard raw
Vitamin E 0.15mg 1.89mg Chard raw
Vitamin C 36.6mg 30mg Cabbage
Vitamin B1 0.061mg 0.04mg Cabbage
Vitamin B2 0.04mg 0.09mg Chard raw
Vitamin B3 0.234mg 0.4mg Chard raw
Vitamin B5 0.212mg 0.172mg Cabbage
Vitamin B6 0.124mg 0.099mg Cabbage
Folate 43µg 14µg Cabbage
Vitamin K 76µg 830µg Chard raw
Tryptophan 0.011mg 0.017mg Chard raw
Threonine 0.035mg 0.083mg Chard raw
Isoleucine 0.03mg 0.147mg Chard raw
Leucine 0.041mg 0.13mg Chard raw
Lysine 0.044mg 0.099mg Chard raw
Methionine 0.012mg 0.019mg Chard raw
Phenylalanine 0.032mg 0.11mg Chard raw
Valine 0.042mg 0.11mg Chard raw
Histidine 0.022mg 0.036mg Chard raw
Saturated Fat 0.034g 0.03g Chard raw
Monounsaturated Fat 0.017g 0.04g Chard raw
Polyunsaturated fat 0.017g 0.07g Chard raw

Which food is preferable for your diet?

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

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
35%
Cabbage
222%
Chard raw
Minerals Daily Need Coverage Score
10%
Cabbage
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 2.1g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 195mg)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.