Chard vs. Napa cabbage — In-Depth Nutrition Comparison
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How are Chard and Napa cabbage different?
- Chard is richer in Vitamin A RAE, Iron, Magnesium, Vitamin C, Potassium, Copper, and Manganese, while Napa cabbage is higher in Folate.
- Chard covers your daily need of Vitamin A RAE 33% more than Napa cabbage.
- Chard contains 16 times more Sodium than Napa cabbage. Chard contains 179mg of Sodium, while Napa cabbage contains 11mg.
Chard, swiss, cooked, boiled, drained, without salt and Cabbage, napa, cooked types were used in this article.
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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
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Calcium
+100%
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Iron
+205.4%
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Magnesium
+975%
Contains
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Phosphorus
+73.7%
Contains
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Potassium
+531%
Contains
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Zinc
+135.7%
Contains
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Copper
+69.8%
Contains
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Manganese
+64.5%
Contains
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Selenium
+125%
Contains
less
Sodium
-93.9%
Contains
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Calcium
+100%
Contains
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Iron
+205.4%
Contains
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Magnesium
+975%
Contains
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Phosphorus
+73.7%
Contains
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Potassium
+531%
Contains
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Zinc
+135.7%
Contains
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Copper
+69.8%
Contains
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Manganese
+64.5%
Contains
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Selenium
+125%
Contains
less
Sodium
-93.9%
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
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Vitamin A
+2228.5%
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Vitamin C
+462.5%
Contains
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Vitamin B1
+580%
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Vitamin B2
+244%
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Vitamin B5
+365.7%
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Vitamin B6
+129.7%
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Vitamin B3
+29.4%
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Folate
+377.8%
Contains
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Vitamin A
+2228.5%
Contains
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Vitamin C
+462.5%
Contains
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Vitamin B1
+580%
Contains
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Vitamin B2
+244%
Contains
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Vitamin B5
+365.7%
Contains
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Vitamin B6
+129.7%
Contains
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Vitamin B3
+29.4%
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Folate
+377.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+70.9%
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Carbs
+85.2%
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Other
+641.2%
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Fats
+112.5%
Equal in Water - 96.33
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
Protein:
1.1 g
Fats:
0.17 g
Carbs:
2.23 g
Water:
96.33 g
Other:
0.17 g
Contains
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Protein
+70.9%
Contains
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Carbs
+85.2%
Contains
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Other
+641.2%
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Fats
+112.5%
Equal in Water - 96.33
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.03g | 2.23g |
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| Protein | 1.88g | 1.1g |
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| Fats | 0.08g | 0.17g |
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| Carbs | 4.13g | 2.23g |
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| Calories | 20kcal | 12kcal |
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| Sugar | 1.1g |
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| Fiber | 2.1g |
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| Calcium | 58mg | 29mg |
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| Iron | 2.26mg | 0.74mg |
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| Magnesium | 86mg | 8mg |
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| Phosphorus | 33mg | 19mg |
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| Potassium | 549mg | 87mg |
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| Sodium | 179mg | 11mg |
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| Zinc | 0.33mg | 0.14mg |
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| Copper | 0.163mg | 0.096mg |
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| Manganese | 0.334mg | 0.203mg |
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| Selenium | 0.9µg | 0.4µg |
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| Vitamin A | 6124IU | 263IU |
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| Vitamin A RAE | 306µg | 13µg |
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| Vitamin E | 1.89mg |
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| Vitamin C | 18mg | 3.2mg |
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| Vitamin B1 | 0.034mg | 0.005mg |
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| Vitamin B2 | 0.086mg | 0.025mg |
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| Vitamin B3 | 0.36mg | 0.466mg |
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| Vitamin B5 | 0.163mg | 0.035mg |
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| Vitamin B6 | 0.085mg | 0.037mg |
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| Folate | 9µg | 43µg |
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| Vitamin K | 327.3µg |
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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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| Saturated Fat | 0.012g |
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| Monounsaturated Fat | 0.016g |
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| Polyunsaturated fat | 0.028g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
113%
7%
Minerals Daily Need Coverage Score
36%
12%
Comparison summary
Which food is lower in Sugar?
Napa cabbage is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Napa cabbage contains less Sodium (difference - 168mg)
Which food is lower in Saturated Fat?
Napa cabbage is lower in Saturated Fat (difference - 0.012g)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food is richer in vitamins?
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)