Chard vs. Lettuce — In-Depth Nutrition Comparison
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Differences between chard and lettuce
- Chard has more vitamin K, iron, magnesium, copper, vitamin E, potassium, and vitamin C, while lettuce has more vitamin A and folate.
- Chard's daily need coverage for vitamin K is 168% higher.
- Lettuce contains 9 times less vitamin E than chard. Chard contains 1.89mg of vitamin E, while lettuce contains 0.22mg.
- The amount of sodium in lettuce is lower.
The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Lettuce, green leaf, 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 | +561.5% |
| Contains more CalciumCalcium | +61.1% |
| Contains more PotassiumPotassium | +183% |
| Contains more IronIron | +162.8% |
| Contains more CopperCopper | +462.1% |
| Contains more ZincZinc | +83.3% |
| Contains more PhosphorusPhosphorus | +13.8% |
| Contains more ManganeseManganese | +33.6% |
| Contains more SeleniumSelenium | +50% |
| Contains less SodiumSodium | -84.4% |
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 CVitamin C | +95.7% |
| Contains more Vitamin EVitamin E | +759.1% |
| Contains more Vitamin B5Vitamin B5 | +21.6% |
| Contains more Vitamin KVitamin K | +159.1% |
| Contains more CholineCholine | +111% |
| Contains more Vitamin AVitamin A | +20.9% |
| Contains more Vitamin B1Vitamin B1 | +105.9% |
| Contains more FolateFolate | +322.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +38.2% |
| Contains more CarbsCarbs | +43.9% |
| Contains more OtherOther | +96.9% |
| Contains more FatsFats | +87.5% |
~equal in
Water
~94.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40% |
| Contains more Mono. FatMonounsaturated fat | +166.7% |
| Contains more Poly. FatPolyunsaturated fat | +192.9% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 327.3µg | 126.3µg | 168% |
| Iron | 2.26mg | 0.86mg | 18% |
| Magnesium | 86mg | 13mg | 17% |
| Copper | 0.163mg | 0.029mg | 15% |
| Vitamin E | 1.89mg | 0.22mg | 11% |
| Vitamin C | 18mg | 9.2mg | 10% |
| Potassium | 549mg | 194mg | 10% |
| Folate | 9µg | 38µg | 7% |
| Sodium | 179mg | 28mg | 7% |
| Vitamin A | 306µg | 370µg | 7% |
| Manganese | 0.334mg | 0.25mg | 4% |
| Fiber | 2.1g | 1.3g | 3% |
| Choline | 28.7mg | 13.6mg | 3% |
| Vitamin B1 | 0.034mg | 0.07mg | 3% |
| Calcium | 58mg | 36mg | 2% |
| Vitamin B5 | 0.163mg | 0.134mg | 1% |
| Protein | 1.88g | 1.36g | 1% |
| Selenium | 0.9µg | 0.6µg | 1% |
| Fructose | 0.43g | 1% | |
| Phosphorus | 33mg | 29mg | 1% |
| Zinc | 0.33mg | 0.18mg | 1% |
| Calories | 20kcal | 15kcal | 0% |
| Fats | 0.08g | 0.15g | 0% |
| Carbs | 4.13g | 2.87g | 0% |
| Net carbs | 2.03g | 1.57g | N/A |
| Sugar | 1.1g | 0.78g | N/A |
| Vitamin B2 | 0.086mg | 0.08mg | 0% |
| Vitamin B3 | 0.36mg | 0.375mg | 0% |
| Vitamin B6 | 0.085mg | 0.09mg | 0% |
| Saturated fat | 0.012g | 0.02g | 0% |
| Monounsaturated fat | 0.016g | 0.006g | 0% |
| Polyunsaturated fat | 0.028g | 0.082g | 0% |
| Tryptophan | 0.018mg | 0.009mg | 0% |
| Threonine | 0.086mg | 0.059mg | 0% |
| Isoleucine | 0.154mg | 0.084mg | 0% |
| Leucine | 0.135mg | 0.079mg | 0% |
| Lysine | 0.103mg | 0.084mg | 0% |
| Methionine | 0.02mg | 0.016mg | 0% |
| Phenylalanine | 0.114mg | 0.055mg | 0% |
| Valine | 0.114mg | 0.07mg | 0% |
| Histidine | 0.038mg | 0.022mg | 0% |
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 | Equal | |
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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
85%
45%
Minerals Daily Need Coverage Score
36%
14%
Comparison summary
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Lettuce contains less Sodium (difference - 151mg)
Which food is lower in Saturated fat?
Chard is lower in Saturated fat (difference - 0.008g)
Which food is cheaper?
Chard is cheaper (difference - $0.5)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
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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.