Chard vs. Garden cress — In-Depth Nutrition Comparison
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Differences between Chard and Garden cress
- Chard has more Iron, Magnesium, and Vitamin E, while Garden cress has more Vitamin K, Vitamin C, Folate, Vitamin B2, Vitamin B6, and Manganese.
- Garden cress's daily need coverage for Vitamin K is 179% higher.
- Garden cress contains 13 times less Sodium than Chard. Chard contains 179mg of Sodium, while Garden cress contains 14mg.
The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Cress, garden, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +126.3% |
| Contains more IronIron | +73.8% |
| Contains more ZincZinc | +43.5% |
| Contains more CalciumCalcium | +39.7% |
| Contains more PotassiumPotassium | +10.4% |
| Contains more PhosphorusPhosphorus | +130.3% |
| Contains less SodiumSodium | -92.2% |
| Contains more ManganeseManganese | +65.6% |
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.
| Contains more Vitamin EVitamin E | +170% |
| Contains more CholineCholine | +47.2% |
| Contains more Vitamin CVitamin C | +283.3% |
| Contains more Vitamin AVitamin A | +12.9% |
| Contains more Vitamin B1Vitamin B1 | +135.3% |
| Contains more Vitamin B2Vitamin B2 | +202.3% |
| Contains more Vitamin B3Vitamin B3 | +177.8% |
| Contains more Vitamin B5Vitamin B5 | +48.5% |
| Contains more Vitamin B6Vitamin B6 | +190.6% |
| Contains more Vitamin KVitamin K | +65.6% |
| Contains more FolateFolate | +788.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +38.3% |
| Contains more FatsFats | +775% |
| Contains more CarbsCarbs | +33.2% |
| Contains more OtherOther | +42.9% |
~equal in
Water
~89.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.012 g
Monounsaturated Fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.028 g
Saturated Fat:
Sat. Fat
0.023 g
Monounsaturated Fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains less Sat. FatSaturated Fat | -47.8% |
| Contains more Mono. FatMonounsaturated Fat | +1393.8% |
| Contains more Poly. FatPolyunsaturated fat | +714.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 20kcal | 32kcal |
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| Protein | 1.88g | 2.6g |
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| Fats | 0.08g | 0.7g |
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| Vitamin C | 18mg | 69mg |
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| Net carbs | 2.03g | 4.4g |
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| Carbs | 4.13g | 5.5g |
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| Magnesium | 86mg | 38mg |
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| Calcium | 58mg | 81mg |
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| Potassium | 549mg | 606mg |
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| Iron | 2.26mg | 1.3mg |
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| Sugar | 1.1g | 4.4g |
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| Fiber | 2.1g | 1.1g |
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| Copper | 0.163mg | 0.17mg |
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| Zinc | 0.33mg | 0.23mg |
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| Phosphorus | 33mg | 76mg |
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| Sodium | 179mg | 14mg |
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| Vitamin A | 6124IU | 6917IU |
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| Vitamin A | 306µg | 346µg |
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| Vitamin E | 1.89mg | 0.7mg |
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| Manganese | 0.334mg | 0.553mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin B1 | 0.034mg | 0.08mg |
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| Vitamin B2 | 0.086mg | 0.26mg |
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| Vitamin B3 | 0.36mg | 1mg |
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| Vitamin B5 | 0.163mg | 0.242mg |
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| Vitamin B6 | 0.085mg | 0.247mg |
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| Vitamin K | 327.3µg | 541.9µg |
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| Folate | 9µg | 80µg |
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| Choline | 28.7mg | 19.5mg |
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| Saturated Fat | 0.012g | 0.023g |
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| Monounsaturated Fat | 0.016g | 0.239g |
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| Polyunsaturated fat | 0.028g | 0.228g |
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| Tryptophan | 0.018mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.154mg |
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| Leucine | 0.135mg |
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| Lysine | 0.103mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.114mg |
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| Histidine | 0.038mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
105%
173%
Minerals Daily Need Coverage Score
36%
33%
Comparison summary
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 165mg)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Chard is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.