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  6. Chard raw vs. Garden cress

Chard raw vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between chard raw and garden cress

  • Chard raw has more vitamin K, magnesium, and vitamin E; however, garden cress is richer in vitamin C, folate, vitamin A, vitamin B2, vitamin B6, and manganese.
  • Chard raw covers your daily vitamin K needs 240% more than garden cress.
  • Garden cress has 15 times less sodium than chard raw. Chard raw has 213mg of sodium, while garden cress has 14mg.

Specific food types used in this comparison are Chard, swiss, raw and Cress, garden, raw.

Infographic

Chard raw vs Garden cress 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +113.2%
Contains more IronIron +38.5%
Contains more ZincZinc +56.5%
Contains more CalciumCalcium +58.8%
Contains more PotassiumPotassium +59.9%
Contains more PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +51.1%
~equal in Copper ~0.17mg
~equal in Selenium ~0.9µg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin KVitamin K +53.2%
Contains more Vitamin CVitamin C +130%
Contains more Vitamin AVitamin A +13.1%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +40.7%
Contains more Vitamin B6Vitamin B6 +149.5%
Contains more FolateFolate +471.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~19.5mg

All nutrients comparison - raw data values

Nutrient Chard raw Garden cress DV% diff.
Vitamin K 830µg 541.9µg 240%
Vitamin C 30mg 69mg 43%
Folate 14µg 80µg 17%
Vitamin B2 0.09mg 0.26mg 13%
Vitamin B6 0.099mg 0.247mg 11%
Magnesium 81mg 38mg 10%
Sodium 213mg 14mg 9%
Vitamin E 1.89mg 0.7mg 8%
Manganese 0.366mg 0.553mg 8%
Potassium 379mg 606mg 7%
Iron 1.8mg 1.3mg 6%
Vitamin B3 0.4mg 1mg 4%
Phosphorus 46mg 76mg 4%
Vitamin A 306µg 346µg 4%
Calcium 51mg 81mg 3%
Vitamin B1 0.04mg 0.08mg 3%
Protein 1.8g 2.6g 2%
Fiber 1.6g 1.1g 2%
Polyunsaturated fat 0.07g 0.228g 1%
Vitamin B5 0.172mg 0.242mg 1%
Calories 19kcal 32kcal 1%
Fats 0.2g 0.7g 1%
Zinc 0.36mg 0.23mg 1%
Copper 0.179mg 0.17mg 1%
Carbs 3.74g 5.5g 1%
Net carbs 2.14g 4.4g N/A
Sugar 1.1g 4.4g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.03g 0.023g 0%
Choline 18mg 19.5mg 0%
Monounsaturated fat 0.04g 0.239g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +44.4%
Contains more FatsFats +250%
Contains more CarbsCarbs +47.1%
Contains more OtherOther +12.5%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -23.3%
Contains more Mono. FatMonounsaturated fat +497.5%
Contains more Poly. FatPolyunsaturated fat +225.7%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.