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  6. Chard raw vs. Savoy cabbage

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

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Differences between chard raw and savoy cabbage

  • Chard raw has more vitamin K, vitamin A, iron, copper, magnesium, vitamin E, and manganese, while savoy cabbage has more folate and vitamin B6.
  • Chard raw's daily need coverage for vitamin K is 634% higher.
  • Savoy cabbage contains 11 times less vitamin E than chard raw. Chard raw contains 1.89mg of vitamin E, while savoy cabbage contains 0.17mg.
  • The amount of sodium in savoy cabbage is lower.

The food types used in this comparison are Chard, swiss, raw and Cabbage, savoy, raw.

Infographic

Chard raw vs Savoy 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more MagnesiumMagnesium +189.3%
Contains more CalciumCalcium +45.7%
Contains more PotassiumPotassium +64.8%
Contains more IronIron +350%
Contains more CopperCopper +188.7%
Contains more ZincZinc +33.3%
Contains more ManganeseManganese +103.3%
Contains less SodiumSodium -86.9%
~equal in Phosphorus ~42mg
~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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin AVitamin A +512%
Contains more Vitamin EVitamin E +1011.8%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin KVitamin K +1106.4%
Contains more CholineCholine +46.3%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B6Vitamin B6 +91.9%
Contains more FolateFolate +471.4%
~equal in Vitamin C ~31mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.187mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Savoy cabbage DV% diff.
Vitamin K 830µg 68.8µg 634%
Vitamin A 306µg 50µg 28%
Iron 1.8mg 0.4mg 18%
Folate 14µg 80µg 17%
Magnesium 81mg 28mg 13%
Copper 0.179mg 0.062mg 13%
Vitamin E 1.89mg 0.17mg 11%
Sodium 213mg 28mg 8%
Manganese 0.366mg 0.18mg 8%
Vitamin B6 0.099mg 0.19mg 7%
Fiber 1.6g 3.1g 6%
Vitamin B2 0.09mg 0.03mg 5%
Potassium 379mg 230mg 4%
Vitamin B1 0.04mg 0.07mg 3%
Calcium 51mg 35mg 2%
Phosphorus 46mg 42mg 1%
Zinc 0.36mg 0.27mg 1%
Carbs 3.74g 6.1g 1%
Vitamin C 30mg 31mg 1%
Choline 18mg 12.3mg 1%
Vitamin B3 0.4mg 0.3mg 1%
Calories 19kcal 27kcal 0%
Protein 1.8g 2g 0%
Fats 0.2g 0.1g 0%
Net carbs 2.14g 3g N/A
Sugar 1.1g 2.27g N/A
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.172mg 0.187mg 0%
Saturated fat 0.03g 0.013g 0%
Monounsaturated fat 0.04g 0.007g 0%
Polyunsaturated fat 0.07g 0.049g 0%
Tryptophan 0.017mg 0.02mg 0%
Threonine 0.083mg 0.069mg 0%
Isoleucine 0.147mg 0.101mg 0%
Leucine 0.13mg 0.103mg 0%
Lysine 0.099mg 0.094mg 0%
Methionine 0.019mg 0.02mg 0%
Phenylalanine 0.11mg 0.064mg 0%
Valine 0.11mg 0.085mg 0%
Histidine 0.036mg 0.041mg 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
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more FatsFats +100%
Contains more OtherOther +100%
Contains more ProteinProtein +11.1%
Contains more CarbsCarbs +63.1%
~equal in Water ~91g

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% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +471.4%
Contains more Poly. FatPolyunsaturated fat +42.9%
Contains less Sat. FatSaturated fat -56.7%

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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.