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  6. Chard raw vs. Red cabbage

Chard raw vs. Red cabbage — In-Depth Nutrition Comparison

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How are chard raw and red cabbage different?

  • Chard raw is higher in vitamin K, vitamin A, copper, magnesium, iron, vitamin E, and manganese; however, red cabbage is richer in vitamin C and vitamin B6.
  • Daily need coverage for vitamin K for chard raw is 660% higher.
  • Chard raw contains 17 times more vitamin E than red cabbage. While chard raw contains 1.89mg of vitamin E, red cabbage contains only 0.11mg.
  • Red cabbage has less sodium.

Chard, swiss, raw and Cabbage, red, raw are the varieties used in this article.

Infographic

Chard raw vs Red cabbage 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +406.3%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +56%
Contains more IronIron +125%
Contains more CopperCopper +952.9%
Contains more ZincZinc +63.6%
Contains more PhosphorusPhosphorus +53.3%
Contains more ManganeseManganese +50.6%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -87.3%

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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin AVitamin A +446.4%
Contains more Vitamin EVitamin E +1618.2%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B5Vitamin B5 +17%
Contains more Vitamin KVitamin K +2072.8%
Contains more Vitamin CVitamin C +90%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B6Vitamin B6 +111.1%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.418mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~17.1mg

All nutrients comparison - raw data values

Nutrient Chard raw Red cabbage DV% diff.
Vitamin K 830µg 38.2µg 660%
Vitamin C 30mg 57mg 30%
Vitamin A 306µg 56µg 28%
Copper 0.179mg 0.017mg 18%
Magnesium 81mg 16mg 15%
Iron 1.8mg 0.8mg 13%
Vitamin E 1.89mg 0.11mg 12%
Sodium 213mg 27mg 8%
Vitamin B6 0.099mg 0.209mg 8%
Manganese 0.366mg 0.243mg 5%
Potassium 379mg 243mg 4%
Fructose 1.48g 2%
Vitamin B2 0.09mg 0.069mg 2%
Vitamin B1 0.04mg 0.064mg 2%
Phosphorus 46mg 30mg 2%
Fiber 1.6g 2.1g 2%
Carbs 3.74g 7.37g 1%
Zinc 0.36mg 0.22mg 1%
Folate 14µg 18µg 1%
Vitamin B5 0.172mg 0.147mg 1%
Calories 19kcal 31kcal 1%
Protein 1.8g 1.43g 1%
Selenium 0.9µg 0.6µg 1%
Calcium 51mg 45mg 1%
Fats 0.2g 0.16g 0%
Net carbs 2.14g 5.27g N/A
Sugar 1.1g 3.83g N/A
Vitamin B3 0.4mg 0.418mg 0%
Choline 18mg 17.1mg 0%
Saturated fat 0.03g 0.021g 0%
Monounsaturated fat 0.04g 0.012g 0%
Polyunsaturated fat 0.07g 0.08g 0%
Tryptophan 0.017mg 0.012mg 0%
Threonine 0.083mg 0.039mg 0%
Isoleucine 0.147mg 0.034mg 0%
Leucine 0.13mg 0.046mg 0%
Lysine 0.099mg 0.049mg 0%
Methionine 0.019mg 0.014mg 0%
Phenylalanine 0.11mg 0.036mg 0%
Valine 0.11mg 0.048mg 0%
Histidine 0.036mg 0.024mg 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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +25.9%
Contains more FatsFats +25%
Contains more OtherOther +146.2%
Contains more CarbsCarbs +97.1%
~equal in Water ~90.39g

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% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +233.3%
Contains less Sat. FatSaturated fat -30%
Contains more Poly. FatPolyunsaturated fat +14.3%

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.