Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Watercress

Chard raw vs. Watercress — In-Depth Nutrition Comparison

Compare

How are chard raw and watercress different?

  • Chard raw is richer in vitamin K, vitamin A, iron, magnesium, copper, vitamin E, and manganese, while watercress is higher in vitamin C and calcium.
  • Chard raw covers your daily need for vitamin K, 483% more than watercress.
  • Chard raw contains 9 times more iron than watercress. Chard raw contains 1.8mg of iron, while watercress contains 0.2mg.
  • Watercress is lower in sodium.

Chard, swiss, raw and Watercress, raw types were used in this article.

Infographic

Chard raw vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +285.7%
Contains more PotassiumPotassium +14.8%
Contains more IronIron +800%
Contains more CopperCopper +132.5%
Contains more ZincZinc +227.3%
Contains more ManganeseManganese +50%
Contains more CalciumCalcium +135.3%
Contains more PhosphorusPhosphorus +30.4%
Contains less SodiumSodium -80.8%
~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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +91.3%
Contains more Vitamin EVitamin E +89%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin KVitamin K +232%
Contains more FolateFolate +55.6%
Contains more CholineCholine +100%
Contains more Vitamin CVitamin C +43.3%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +80.2%
Contains more Vitamin B6Vitamin B6 +30.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Watercress DV% diff.
Vitamin K 830µg 250µg 483%
Iron 1.8mg 0.2mg 20%
Vitamin A 306µg 160µg 16%
Vitamin C 30mg 43mg 14%
Magnesium 81mg 21mg 14%
Copper 0.179mg 0.077mg 11%
Calcium 51mg 120mg 7%
Sodium 213mg 41mg 7%
Vitamin E 1.89mg 1mg 6%
Manganese 0.366mg 0.244mg 5%
Vitamin B1 0.04mg 0.09mg 4%
Fiber 1.6g 0.5g 4%
Vitamin B5 0.172mg 0.31mg 3%
Zinc 0.36mg 0.11mg 2%
Phosphorus 46mg 60mg 2%
Choline 18mg 9mg 2%
Vitamin B6 0.099mg 0.129mg 2%
Vitamin B2 0.09mg 0.12mg 2%
Potassium 379mg 330mg 1%
Carbs 3.74g 1.29g 1%
Folate 14µg 9µg 1%
Protein 1.8g 2.3g 1%
Vitamin B3 0.4mg 0.2mg 1%
Calories 19kcal 11kcal 0%
Fats 0.2g 0.1g 0%
Net carbs 2.14g 0.79g N/A
Sugar 1.1g 0.2g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.03g 0.027g 0%
Monounsaturated fat 0.04g 0.008g 0%
Polyunsaturated fat 0.07g 0.035g 0%
Tryptophan 0.017mg 0.03mg 0%
Threonine 0.083mg 0.133mg 0%
Isoleucine 0.147mg 0.093mg 0%
Leucine 0.13mg 0.166mg 0%
Lysine 0.099mg 0.134mg 0%
Methionine 0.019mg 0.02mg 0%
Phenylalanine 0.11mg 0.114mg 0%
Valine 0.11mg 0.137mg 0%
Histidine 0.036mg 0.04mg 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% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +100%
Contains more CarbsCarbs +189.9%
Contains more OtherOther +33.3%
Contains more ProteinProtein +27.8%
~equal in Water ~95.11g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +100%
~equal in Saturated fat ~0.027g

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.