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  6. Chard raw vs. Lettuce

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 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.
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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +523.1%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +95.4%
Contains more IronIron +109.3%
Contains more CopperCopper +517.2%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +58.6%
Contains more ManganeseManganese +46.4%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -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.
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +226.1%
Contains more Vitamin EVitamin E +759.1%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin KVitamin K +557.2%
Contains more CholineCholine +32.4%
Contains more Vitamin AVitamin A +20.9%
Contains more Vitamin B1Vitamin B1 +75%
Contains more FolateFolate +171.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.375mg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Lettuce DV% diff.
Vitamin K 830µg 126.3µg 586%
Vitamin C 30mg 9.2mg 23%
Copper 0.179mg 0.029mg 17%
Magnesium 81mg 13mg 16%
Iron 1.8mg 0.86mg 12%
Vitamin E 1.89mg 0.22mg 11%
Sodium 213mg 28mg 8%
Vitamin A 306µg 370µg 7%
Folate 14µg 38µg 6%
Manganese 0.366mg 0.25mg 5%
Potassium 379mg 194mg 5%
Vitamin B1 0.04mg 0.07mg 3%
Zinc 0.36mg 0.18mg 2%
Phosphorus 46mg 29mg 2%
Calcium 51mg 36mg 2%
Vitamin B6 0.099mg 0.09mg 1%
Vitamin B5 0.172mg 0.134mg 1%
Vitamin B2 0.09mg 0.08mg 1%
Choline 18mg 13.6mg 1%
Fructose 0.43g 1%
Protein 1.8g 1.36g 1%
Fiber 1.6g 1.3g 1%
Selenium 0.9µg 0.6µg 1%
Calories 19kcal 15kcal 0%
Fats 0.2g 0.15g 0%
Carbs 3.74g 2.87g 0%
Net carbs 2.14g 1.57g N/A
Sugar 1.1g 0.78g N/A
Vitamin B3 0.4mg 0.375mg 0%
Saturated fat 0.03g 0.02g 0%
Monounsaturated fat 0.04g 0.006g 0%
Polyunsaturated fat 0.07g 0.082g 0%
Tryptophan 0.017mg 0.009mg 0%
Threonine 0.083mg 0.059mg 0%
Isoleucine 0.147mg 0.084mg 0%
Leucine 0.13mg 0.079mg 0%
Lysine 0.099mg 0.084mg 0%
Methionine 0.019mg 0.016mg 0%
Phenylalanine 0.11mg 0.055mg 0%
Valine 0.11mg 0.07mg 0%
Histidine 0.036mg 0.022mg 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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +32.4%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +30.3%
Contains more OtherOther +150%
~equal in Water ~94.98g

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +566.7%
Contains less Sat. FatSaturated fat -33.3%
Contains more Poly. FatPolyunsaturated fat +17.1%

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.