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Chard vs. Purslane — In-Depth Nutrition Comparison

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A recap on differences between chard and purslane

  • Chard is higher than purslane in vitamin A and copper.
  • Chard covers your daily vitamin A needs 96% more than purslane.
  • Chard contains 4 times more sodium than purslane. While chard contains 179mg of sodium, purslane contains only 45mg.

Food varieties used in this article are Chard, swiss, cooked, boiled, drained, without salt and Purslane, raw.

Infographic

Chard vs Purslane 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.
Chard
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Contains more MagnesiumMagnesium +26.5%
Contains more IronIron +13.6%
Contains more CopperCopper +44.2%
Contains more ZincZinc +94.1%
Contains more CalciumCalcium +12.1%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -74.9%
~equal in Potassium ~494mg
~equal in Manganese ~0.303mg
~equal in Selenium ~0.9µg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 0% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +352.8%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +124.2%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin B1Vitamin B1 +38.2%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Purslane DV% diff.
Vitamin K 327.3µg 273%
Vitamin A 306µg 34%
Vitamin E 1.89mg 13%
Fiber 2.1g 8%
Copper 0.163mg 0.113mg 6%
Sodium 179mg 45mg 6%
Magnesium 86mg 68mg 4%
Choline 28.7mg 12.8mg 3%
Vitamin C 18mg 21mg 3%
Vitamin B5 0.163mg 0.036mg 3%
Iron 2.26mg 1.99mg 3%
Potassium 549mg 494mg 2%
Vitamin B2 0.086mg 0.112mg 2%
Phosphorus 33mg 44mg 2%
Vitamin B1 0.034mg 0.047mg 1%
Manganese 0.334mg 0.303mg 1%
Vitamin B6 0.085mg 0.073mg 1%
Zinc 0.33mg 0.17mg 1%
Calcium 58mg 65mg 1%
Folate 9µg 12µg 1%
Vitamin B3 0.36mg 0.48mg 1%
Calories 20kcal 20kcal 0%
Protein 1.88g 2.03g 0%
Fats 0.08g 0.36g 0%
Carbs 4.13g 3.39g 0%
Net carbs 2.03g 3.39g N/A
Sugar 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.012g 0%
Monounsaturated fat 0.016g 0%
Polyunsaturated fat 0.028g 0%
Tryptophan 0.018mg 0%
Threonine 0.086mg 0%
Isoleucine 0.154mg 0%
Leucine 0.135mg 0%
Lysine 0.103mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.114mg 0%
Histidine 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more CarbsCarbs +21.8%
Contains more FatsFats +350%
~equal in Protein ~2.03g
~equal in Water ~92.86g
~equal in Other ~1.36g

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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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.