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  6. Chard vs. Lettuce

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 Folate, and Vitamin A RAE.
  • 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

Chard vs Lettuce 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
9
:
1
Lettuce
Lettuce
Contains more Calcium +61.1%
Contains more Iron +162.8%
Contains more Magnesium +561.5%
Contains more Phosphorus +13.8%
Contains more Potassium +183%
Contains more Zinc +83.3%
Contains more Copper +462.1%
Contains more Manganese +33.6%
Contains more Selenium +50%
Contains less Sodium -84.4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +61.1%
Contains more Iron +162.8%
Contains more Magnesium +561.5%
Contains more Phosphorus +13.8%
Contains more Potassium +183%
Contains more Zinc +83.3%
Contains more Copper +462.1%
Contains more Manganese +33.6%
Contains more Selenium +50%
Contains less Sodium -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.
Chard
Chard
5
:
5
Lettuce
Lettuce
Contains more Vitamin E +759.1%
Contains more Vitamin C +95.7%
Contains more Vitamin B5 +21.6%
Contains more Vitamin K +159.1%
Contains more Vitamin A +20.9%
Contains more Vitamin B1 +105.9%
Contains more Folate +322.2%
Equal in Vitamin B2 - 0.08
Equal in Vitamin B3 - 0.375
Equal in Vitamin B6 - 0.09
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +759.1%
Contains more Vitamin C +95.7%
Contains more Vitamin B5 +21.6%
Contains more Vitamin K +159.1%
Contains more Vitamin A +20.9%
Contains more Vitamin B1 +105.9%
Contains more Folate +322.2%
Equal in Vitamin B2 - 0.08
Equal in Vitamin B3 - 0.375
Equal in Vitamin B6 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Lettuce
Lettuce
Contains more Protein +38.2%
Contains more Carbs +43.9%
Contains more Other +96.9%
Contains more Fats +87.5%
Equal in Water - 94.98
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +38.2%
Contains more Carbs +43.9%
Contains more Other +96.9%
Contains more Fats +87.5%
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Lettuce
Lettuce
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +192.9%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated 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.
Chard Lettuce
Lower in Sugar ok
Lower in Sodium 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 Lettuce Opinion
Net carbs 2.03g 1.57g Chard
Protein 1.88g 1.36g Chard
Fats 0.08g 0.15g Lettuce
Carbs 4.13g 2.87g Chard
Calories 20kcal 15kcal Chard
Fructose 0.43g Lettuce
Sugar 1.1g 0.78g Lettuce
Fiber 2.1g 1.3g Chard
Calcium 58mg 36mg Chard
Iron 2.26mg 0.86mg Chard
Magnesium 86mg 13mg Chard
Phosphorus 33mg 29mg Chard
Potassium 549mg 194mg Chard
Sodium 179mg 28mg Lettuce
Zinc 0.33mg 0.18mg Chard
Copper 0.163mg 0.029mg Chard
Manganese 0.334mg 0.25mg Chard
Selenium 0.9µg 0.6µg Chard
Vitamin A 6124IU 7405IU Lettuce
Vitamin A RAE 306µg 370µg Lettuce
Vitamin E 1.89mg 0.22mg Chard
Vitamin C 18mg 9.2mg Chard
Vitamin B1 0.034mg 0.07mg Lettuce
Vitamin B2 0.086mg 0.08mg Chard
Vitamin B3 0.36mg 0.375mg Lettuce
Vitamin B5 0.163mg 0.134mg Chard
Vitamin B6 0.085mg 0.09mg Lettuce
Folate 9µg 38µg Lettuce
Vitamin K 327.3µg 126.3µg Chard
Tryptophan 0.018mg 0.009mg Chard
Threonine 0.086mg 0.059mg Chard
Isoleucine 0.154mg 0.084mg Chard
Leucine 0.135mg 0.079mg Chard
Lysine 0.103mg 0.084mg Chard
Methionine 0.02mg 0.016mg Chard
Phenylalanine 0.114mg 0.055mg Chard
Valine 0.114mg 0.07mg Chard
Histidine 0.038mg 0.022mg Chard
Saturated Fat 0.012g 0.02g Chard
Monounsaturated Fat 0.016g 0.006g Chard
Polyunsaturated fat 0.028g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
113%
Chard
75%
Lettuce
Minerals Daily Need Coverage Score
36%
Chard
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 151mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.5)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.