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Chard raw vs. Lettuce — In-Depth Nutrition Comparison

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Significant differences between Chard raw and Lettuce

  • Chard raw has more Vitamin K, Vitamin C, Copper, Magnesium, Iron, Vitamin E , and Potassium, however, Lettuce is richer in Vitamin A RAE, and Folate.
  • Chard raw covers your daily Vitamin K needs 586% more than Lettuce.
  • Lettuce has 9 times less Vitamin E than Chard raw. Chard raw has 1.89mg of Vitamin E , while Lettuce has 0.22mg.
  • Lettuce contains less Sodium.

Specific food types used in this comparison are Chard, swiss, raw and Lettuce, green leaf, raw.

Infographic

Chard raw vs Lettuce 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.
Contains more Calcium +41.7%
Contains more Iron +109.3%
Contains more Magnesium +523.1%
Contains more Phosphorus +58.6%
Contains more Potassium +95.4%
Contains more Zinc +100%
Contains more Copper +517.2%
Contains more Manganese +46.4%
Contains more Selenium +50%
Contains less Sodium -86.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +41.7%
Contains more Iron +109.3%
Contains more Magnesium +523.1%
Contains more Phosphorus +58.6%
Contains more Potassium +95.4%
Contains more Zinc +100%
Contains more Copper +517.2%
Contains more Manganese +46.4%
Contains more Selenium +50%
Contains less Sodium -86.9%

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.
:
Contains more Vitamin E +759.1%
Contains more Vitamin C +226.1%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +28.4%
Contains more Vitamin K +557.2%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +75%
Contains more Folate +171.4%
Equal in Vitamin B3 - 0.375
Equal in Vitamin B6 - 0.09
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +759.1%
Contains more Vitamin C +226.1%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +28.4%
Contains more Vitamin K +557.2%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +75%
Contains more Folate +171.4%
Equal in Vitamin B3 - 0.375
Equal in Vitamin B6 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +32.4%
Contains more Fats +33.3%
Contains more Carbs +30.3%
Contains more Other +150%
Equal in Water - 94.98
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +32.4%
Contains more Fats +33.3%
Contains more Carbs +30.3%
Contains more Other +150%
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +566.7%
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +17.1%
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +566.7%
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +17.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard raw Lettuce Opinion
Net carbs 2.14g 1.57g Chard raw
Protein 1.8g 1.36g Chard raw
Fats 0.2g 0.15g Chard raw
Carbs 3.74g 2.87g Chard raw
Calories 19kcal 15kcal Chard raw
Fructose 0.43g Lettuce
Sugar 1.1g 0.78g Lettuce
Fiber 1.6g 1.3g Chard raw
Calcium 51mg 36mg Chard raw
Iron 1.8mg 0.86mg Chard raw
Magnesium 81mg 13mg Chard raw
Phosphorus 46mg 29mg Chard raw
Potassium 379mg 194mg Chard raw
Sodium 213mg 28mg Lettuce
Zinc 0.36mg 0.18mg Chard raw
Copper 0.179mg 0.029mg Chard raw
Manganese 0.366mg 0.25mg Chard raw
Selenium 0.9µg 0.6µg Chard raw
Vitamin A 6116IU 7405IU Lettuce
Vitamin A RAE 306µg 370µg Lettuce
Vitamin E 1.89mg 0.22mg Chard raw
Vitamin C 30mg 9.2mg Chard raw
Vitamin B1 0.04mg 0.07mg Lettuce
Vitamin B2 0.09mg 0.08mg Chard raw
Vitamin B3 0.4mg 0.375mg Chard raw
Vitamin B5 0.172mg 0.134mg Chard raw
Vitamin B6 0.099mg 0.09mg Chard raw
Folate 14µg 38µg Lettuce
Vitamin K 830µg 126.3µg Chard raw
Tryptophan 0.017mg 0.009mg Chard raw
Threonine 0.083mg 0.059mg Chard raw
Isoleucine 0.147mg 0.084mg Chard raw
Leucine 0.13mg 0.079mg Chard raw
Lysine 0.099mg 0.084mg Chard raw
Methionine 0.019mg 0.016mg Chard raw
Phenylalanine 0.11mg 0.055mg Chard raw
Valine 0.11mg 0.07mg Chard raw
Histidine 0.036mg 0.022mg Chard raw
Saturated Fat 0.03g 0.02g Lettuce
Monounsaturated Fat 0.04g 0.006g Chard raw
Polyunsaturated fat 0.07g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Lettuce
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
222%
Chard raw
75%
Lettuce
Minerals Daily Need Coverage Score
34%
Chard raw
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 185mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
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)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.