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Chard vs Lettuce - In-Depth Nutrition Comparison

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Significant differences between Chard and Lettuce

  • Chard has more Vitamin K, Vitamin C, Copper, Magnesium, Iron, Vitamin E , and Potassium, however Lettuce is richer in Vitamin A RAE, and Folate.
  • Chard covers your daily Vitamin K needs 586% more than Lettuce.
  • Lettuce has 9 times less Vitamin E than Chard. Chard has 1.89mg of Vitamin E , while Lettuce has 0.22mg.
  • Lettuce contains less Sodium.

Specific food types used in this comparison are Chard, swiss, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
7
:
Contains more Calcium +41.7%
Contains more Iron +109.3%
Contains more Magnesium +523.1%
Contains more Phosphorus +58.6%
Contains more Potassium +95.4%
Contains more Zinc +100%
Contains more Copper +517.2%
Contains less Sodium -86.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
Contains more Calcium +41.7%
Contains more Iron +109.3%
Contains more Magnesium +523.1%
Contains more Phosphorus +58.6%
Contains more Potassium +95.4%
Contains more Zinc +100%
Contains more Copper +517.2%
Contains less Sodium -86.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
7
:
Contains more Vitamin E +759.1%
Contains more Vitamin C +226.1%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +28.4%
Contains more Vitamin K +557.2%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +75%
Contains more Folate +171.4%
Equal in Vitamin B3 - 0.375
Equal in Vitamin B6 - 0.09
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
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 +226.1%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +28.4%
Contains more Vitamin K +557.2%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +75%
Contains more Folate +171.4%
Equal in Vitamin B3 - 0.375
Equal in Vitamin B6 - 0.09

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Lettuce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Chard Lettuce Opinion
Net carbs 2.14g 1.57g Chard
Protein 1.8g 1.36g Chard
Fats 0.2g 0.15g Chard
Carbs 3.74g 2.87g Chard
Calories 19kcal 15kcal Chard
Starch g 0g Lettuce
Fructose g 0.43g Lettuce
Sugar 1.1g 0.78g Lettuce
Fiber 1.6g 1.3g Chard
Calcium 51mg 36mg Chard
Iron 1.8mg 0.86mg Chard
Magnesium 81mg 13mg Chard
Phosphorus 46mg 29mg Chard
Potassium 379mg 194mg Chard
Sodium 213mg 28mg Lettuce
Zinc 0.36mg 0.18mg Chard
Copper 0.179mg 0.029mg Chard
Vitamin A 6116IU 7405IU Lettuce
Vitamin E 1.89mg 0.22mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 9.2mg Chard
Vitamin B1 0.04mg 0.07mg Lettuce
Vitamin B2 0.09mg 0.08mg Chard
Vitamin B3 0.4mg 0.375mg Chard
Vitamin B5 0.172mg 0.134mg Chard
Vitamin B6 0.099mg 0.09mg Chard
Folate 14µg 38µg Lettuce
Vitamin B12 0µg 0µg
Vitamin K 830µg 126.3µg Chard
Tryptophan 0.017mg 0.009mg Chard
Threonine 0.083mg 0.059mg Chard
Isoleucine 0.147mg 0.084mg Chard
Leucine 0.13mg 0.079mg Chard
Lysine 0.099mg 0.084mg Chard
Methionine 0.019mg 0.016mg Chard
Phenylalanine 0.11mg 0.055mg Chard
Valine 0.11mg 0.07mg Chard
Histidine 0.036mg 0.022mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.03g 0.02g Lettuce
Monounsaturated Fat 0.04g 0.006g Chard
Polyunsaturated fat 0.07g 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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
222
Chard
75
Lettuce
Mineral Summary Score
36
Chard
13
Lettuce

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Chard
8%
Lettuce
Carbohydrates
4%
Chard
3%
Lettuce
Fats
1%
Chard
1%
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 - 185mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.1)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.