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  6. Chard vs. Red cabbage

Chard vs. Red cabbage — In-Depth Nutrition Comparison

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Significant differences between Chard and Red cabbage

  • Chard has more Vitamin K, Vitamin A RAE, Iron, Magnesium, Copper, Vitamin E , and Potassium, however, Red cabbage is richer in Vitamin C, and Vitamin B6.
  • Chard covers your daily Vitamin K needs 241% more than Red cabbage.
  • Red cabbage has 17 times less Vitamin E than Chard. Chard has 1.89mg of Vitamin E , while Red cabbage has 0.11mg.
  • Red cabbage contains less Sodium.

Specific food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Cabbage, red, raw.

Infographic

Chard vs Red cabbage 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
Red cabbage
Red cabbage
Contains more Calcium +28.9%
Contains more Iron +182.5%
Contains more Magnesium +437.5%
Contains more Potassium +125.9%
Contains more Zinc +50%
Contains more Copper +858.8%
Contains more Manganese +37.4%
Contains more Selenium +50%
Contains less Sodium -84.9%
Equal in Phosphorus - 30
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains more Calcium +28.9%
Contains more Iron +182.5%
Contains more Magnesium +437.5%
Contains more Potassium +125.9%
Contains more Zinc +50%
Contains more Copper +858.8%
Contains more Manganese +37.4%
Contains more Selenium +50%
Contains less Sodium -84.9%
Equal in Phosphorus - 30

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
Red cabbage
Red cabbage
Contains more Vitamin A +448.7%
Contains more Vitamin E +1618.2%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B5 +10.9%
Contains more Vitamin K +756.8%
Contains more Vitamin C +216.7%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B3 +16.1%
Contains more Vitamin B6 +145.9%
Contains more Folate +100%
Equal in Vitamin B5 - 0.147
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%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin A +448.7%
Contains more Vitamin E +1618.2%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B5 +10.9%
Contains more Vitamin K +756.8%
Contains more Vitamin C +216.7%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B3 +16.1%
Contains more Vitamin B6 +145.9%
Contains more Folate +100%
Equal in Vitamin B5 - 0.147

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Red cabbage
Red cabbage
Contains more Protein +31.5%
Contains more Other +93.8%
Contains more Fats +100%
Contains more Carbs +78.5%
Equal in Water - 90.39
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Protein +31.5%
Contains more Other +93.8%
Contains more Fats +100%
Contains more Carbs +78.5%
Equal in Water - 90.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Red cabbage
Red cabbage
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +185.7%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +185.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Red cabbage
Lower in Sodium ok
Lower in Sugar 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 Red cabbage Opinion
Net carbs 2.03g 5.27g Red cabbage
Protein 1.88g 1.43g Chard
Fats 0.08g 0.16g Red cabbage
Carbs 4.13g 7.37g Red cabbage
Calories 20kcal 31kcal Red cabbage
Fructose 1.48g Red cabbage
Sugar 1.1g 3.83g Chard
Fiber 2.1g 2.1g
Calcium 58mg 45mg Chard
Iron 2.26mg 0.8mg Chard
Magnesium 86mg 16mg Chard
Phosphorus 33mg 30mg Chard
Potassium 549mg 243mg Chard
Sodium 179mg 27mg Red cabbage
Zinc 0.33mg 0.22mg Chard
Copper 0.163mg 0.017mg Chard
Manganese 0.334mg 0.243mg Chard
Selenium 0.9µg 0.6µg Chard
Vitamin A 6124IU 1116IU Chard
Vitamin A RAE 306µg 56µg Chard
Vitamin E 1.89mg 0.11mg Chard
Vitamin C 18mg 57mg Red cabbage
Vitamin B1 0.034mg 0.064mg Red cabbage
Vitamin B2 0.086mg 0.069mg Chard
Vitamin B3 0.36mg 0.418mg Red cabbage
Vitamin B5 0.163mg 0.147mg Chard
Vitamin B6 0.085mg 0.209mg Red cabbage
Folate 9µg 18µg Red cabbage
Vitamin K 327.3µg 38.2µg Chard
Tryptophan 0.018mg 0.012mg Chard
Threonine 0.086mg 0.039mg Chard
Isoleucine 0.154mg 0.034mg Chard
Leucine 0.135mg 0.046mg Chard
Lysine 0.103mg 0.049mg Chard
Methionine 0.02mg 0.014mg Chard
Phenylalanine 0.114mg 0.036mg Chard
Valine 0.114mg 0.048mg Chard
Histidine 0.038mg 0.024mg Chard
Saturated Fat 0.012g 0.021g Chard
Monounsaturated Fat 0.016g 0.012g Chard
Polyunsaturated fat 0.028g 0.08g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Red cabbage
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
39%
Red cabbage
Minerals Daily Need Coverage Score
36%
Chard
14%
Red cabbage

Comparison summary

Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 152mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 2.73g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.3)
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.