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

Chard vs. Chinese cabbage — In-Depth Nutrition Comparison

Compare

The main differences between Chard and Chinese cabbage

  • Chard is richer in Vitamin K, Iron, Magnesium, Copper, Vitamin E , Vitamin A RAE, and Potassium, yet Chinese cabbage is richer in Vitamin C, Folate, and Vitamin B6.
  • Daily need coverage for Vitamin K from Chard is 235% higher.
  • Chard contains 21 times more Vitamin E than Chinese cabbage. Chard contains 1.89mg of Vitamin E , while Chinese cabbage contains 0.09mg.

Food types used in this article are Chard, swiss, cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw.

Infographic

Chard vs Chinese 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.
Chard
Chard
7
:
3
Chinese cabbage
Chinese cabbage
Contains more Iron +182.5%
Contains more Magnesium +352.6%
Contains more Potassium +117.9%
Contains more Zinc +73.7%
Contains more Copper +676.2%
Contains more Manganese +110.1%
Contains more Selenium +80%
Contains more Calcium +81%
Contains more Phosphorus +12.1%
Contains less Sodium -63.7%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Iron +182.5%
Contains more Magnesium +352.6%
Contains more Potassium +117.9%
Contains more Zinc +73.7%
Contains more Copper +676.2%
Contains more Manganese +110.1%
Contains more Selenium +80%
Contains more Calcium +81%
Contains more Phosphorus +12.1%
Contains less Sodium -63.7%

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.
Chard
Chard
5
:
5
Chinese cabbage
Chinese cabbage
Contains more Vitamin A +37.1%
Contains more Vitamin E +2000%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B5 +85.2%
Contains more Vitamin K +619.3%
Contains more Vitamin C +150%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B6 +128.2%
Contains more Folate +633.3%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin A +37.1%
Contains more Vitamin E +2000%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B5 +85.2%
Contains more Vitamin K +619.3%
Contains more Vitamin C +150%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B6 +128.2%
Contains more Folate +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Chinese cabbage
Chinese cabbage
Contains more Protein +25.3%
Contains more Carbs +89.4%
Contains more Other +57.5%
Contains more Fats +150%
Equal in Water - 95.32
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +25.3%
Contains more Carbs +89.4%
Contains more Other +57.5%
Contains more Fats +150%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Chinese cabbage
Chinese cabbage
Contains less Saturated Fat -55.6%
Contains more Polyunsaturated fat +242.9%
Equal in Monounsaturated Fat - 0.015
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains less Saturated Fat -55.6%
Contains more Polyunsaturated fat +242.9%
Equal in Monounsaturated Fat - 0.015

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Chinese cabbage Opinion
Net carbs 2.03g 1.18g Chard
Protein 1.88g 1.5g Chard
Fats 0.08g 0.2g Chinese cabbage
Carbs 4.13g 2.18g Chard
Calories 20kcal 13kcal Chard
Sugar 1.1g 1.18g Chard
Fiber 2.1g 1g Chard
Calcium 58mg 105mg Chinese cabbage
Iron 2.26mg 0.8mg Chard
Magnesium 86mg 19mg Chard
Phosphorus 33mg 37mg Chinese cabbage
Potassium 549mg 252mg Chard
Sodium 179mg 65mg Chinese cabbage
Zinc 0.33mg 0.19mg Chard
Copper 0.163mg 0.021mg Chard
Manganese 0.334mg 0.159mg Chard
Selenium 0.9µg 0.5µg Chard
Vitamin A 6124IU 4468IU Chard
Vitamin A RAE 306µg 223µg Chard
Vitamin E 1.89mg 0.09mg Chard
Vitamin C 18mg 45mg Chinese cabbage
Vitamin B1 0.034mg 0.04mg Chinese cabbage
Vitamin B2 0.086mg 0.07mg Chard
Vitamin B3 0.36mg 0.5mg Chinese cabbage
Vitamin B5 0.163mg 0.088mg Chard
Vitamin B6 0.085mg 0.194mg Chinese cabbage
Folate 9µg 66µg Chinese cabbage
Vitamin K 327.3µg 45.5µg Chard
Tryptophan 0.018mg 0.015mg Chard
Threonine 0.086mg 0.049mg Chard
Isoleucine 0.154mg 0.085mg Chard
Leucine 0.135mg 0.088mg Chard
Lysine 0.103mg 0.089mg Chard
Methionine 0.02mg 0.009mg Chard
Phenylalanine 0.114mg 0.044mg Chard
Valine 0.114mg 0.066mg Chard
Histidine 0.038mg 0.026mg Chard
Saturated Fat 0.012g 0.027g Chard
Monounsaturated Fat 0.016g 0.015g Chard
Polyunsaturated fat 0.028g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Chard
Chard vs Celery
Celery
Chard
Chard vs Celeriac
Celeriac
Chard
Chard vs Chayote
Chayote
Chinese cabbage
Chinese cabbage vs Broccoli
Broccoli
Chinese cabbage
Chinese cabbage vs Cabbage
Cabbage
Chinese cabbage
Chinese cabbage vs Red cabbage
Red cabbage

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
113%
Chard
56%
Chinese cabbage
Minerals Daily Need Coverage Score
36%
Chard
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 114mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.