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  6. Chard vs. Chinese cabbage

Chard vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between chard and Chinese cabbage

  • Chard is richer in vitamin K, vitamin A, iron, magnesium, copper, vitamin E, and potassium, yet Chinese cabbage is richer in vitamin C, folate, and vitamin B6.
  • Daily need coverage for vitamin K for 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +352.6%
Contains more PotassiumPotassium +117.9%
Contains more IronIron +182.5%
Contains more CopperCopper +676.2%
Contains more ZincZinc +73.7%
Contains more ManganeseManganese +110.1%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +81%
Contains more PhosphorusPhosphorus +12.1%
Contains less SodiumSodium -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
6
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin AVitamin A +37.2%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin KVitamin K +619.3%
Contains more CholineCholine +348.4%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B3Vitamin B3 +38.9%
Contains more Vitamin B6Vitamin B6 +128.2%
Contains more FolateFolate +633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Chinese cabbage DV% diff.
Vitamin K 327.3µg 45.5µg 235%
Vitamin C 18mg 45mg 30%
Iron 2.26mg 0.8mg 18%
Copper 0.163mg 0.021mg 16%
Magnesium 86mg 19mg 16%
Folate 9µg 66µg 14%
Vitamin E 1.89mg 0.09mg 12%
Potassium 549mg 252mg 9%
Vitamin A 306µg 223µg 9%
Manganese 0.334mg 0.159mg 8%
Vitamin B6 0.085mg 0.194mg 8%
Sodium 179mg 65mg 5%
Calcium 58mg 105mg 5%
Choline 28.7mg 6.4mg 4%
Fiber 2.1g 1g 4%
Vitamin B5 0.163mg 0.088mg 2%
Phosphorus 33mg 37mg 1%
Zinc 0.33mg 0.19mg 1%
Carbs 4.13g 2.18g 1%
Selenium 0.9µg 0.5µg 1%
Protein 1.88g 1.5g 1%
Vitamin B2 0.086mg 0.07mg 1%
Vitamin B3 0.36mg 0.5mg 1%
Vitamin B1 0.034mg 0.04mg 1%
Calories 20kcal 13kcal 0%
Fats 0.08g 0.2g 0%
Net carbs 2.03g 1.18g N/A
Sugar 1.1g 1.18g N/A
Saturated fat 0.012g 0.027g 0%
Monounsaturated fat 0.016g 0.015g 0%
Polyunsaturated fat 0.028g 0.096g 0%
Tryptophan 0.018mg 0.015mg 0%
Threonine 0.086mg 0.049mg 0%
Isoleucine 0.154mg 0.085mg 0%
Leucine 0.135mg 0.088mg 0%
Lysine 0.103mg 0.089mg 0%
Methionine 0.02mg 0.009mg 0%
Phenylalanine 0.114mg 0.044mg 0%
Valine 0.114mg 0.066mg 0%
Histidine 0.038mg 0.026mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated fat -55.6%
Contains more Poly. FatPolyunsaturated fat +242.9%
~equal in Monounsaturated fat ~0.015g

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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.