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  6. Chard vs. Red leaf lettuce

Chard vs. Red leaf lettuce — In-Depth Nutrition Comparison

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A recap on differences between Chard and Red leaf lettuce

  • Chard is higher in Vitamin K, Magnesium, Vitamin C, Copper, Iron, Vitamin E , and Potassium, yet Red leaf lettuce is higher in Vitamin A RAE, and Folate.
  • Chard covers your daily Vitamin K needs 156% more than Red leaf lettuce.
  • Chard contains 13 times more Vitamin E than Red leaf lettuce. While Chard contains 1.89mg of Vitamin E , Red leaf lettuce contains only 0.15mg.
  • The amount of Sodium in Red leaf lettuce is lower.

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

Infographic

Chard vs Red leaf 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
8
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +75.8%
Contains more Iron +88.3%
Contains more Magnesium +616.7%
Contains more Phosphorus +17.9%
Contains more Potassium +193.6%
Contains more Zinc +65%
Contains more Copper +482.1%
Contains more Manganese +64.5%
Contains less Sodium -86%
Contains more Selenium +66.7%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +75.8%
Contains more Iron +88.3%
Contains more Magnesium +616.7%
Contains more Phosphorus +17.9%
Contains more Potassium +193.6%
Contains more Zinc +65%
Contains more Copper +482.1%
Contains more Manganese +64.5%
Contains less Sodium -86%
Contains more Selenium +66.7%

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
6
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +1160%
Contains more Vitamin C +386.5%
Contains more Vitamin B2 +11.7%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B5 +13.2%
Contains more Vitamin K +133.3%
Contains more Vitamin A +22.3%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B6 +17.6%
Contains more Folate +300%
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 leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +1160%
Contains more Vitamin C +386.5%
Contains more Vitamin B2 +11.7%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B5 +13.2%
Contains more Vitamin K +133.3%
Contains more Vitamin A +22.3%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B6 +17.6%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Protein +41.4%
Contains more Carbs +82.7%
Contains more Other +129.1%
Contains more Fats +175%
Equal in Water - 95.64
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 leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +41.4%
Contains more Carbs +82.7%
Contains more Other +129.1%
Contains more Fats +175%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +220%
Contains more Polyunsaturated fat +157.1%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +220%
Contains more Polyunsaturated fat +157.1%

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 leaf lettuce
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Red leaf lettuce Opinion
Net carbs 2.03g 1.36g Chard
Protein 1.88g 1.33g Chard
Fats 0.08g 0.22g Red leaf lettuce
Carbs 4.13g 2.26g Chard
Calories 20kcal 16kcal Chard
Fructose 0.28g Red leaf lettuce
Sugar 1.1g 0.48g Red leaf lettuce
Fiber 2.1g 0.9g Chard
Calcium 58mg 33mg Chard
Iron 2.26mg 1.2mg Chard
Magnesium 86mg 12mg Chard
Phosphorus 33mg 28mg Chard
Potassium 549mg 187mg Chard
Sodium 179mg 25mg Red leaf lettuce
Zinc 0.33mg 0.2mg Chard
Copper 0.163mg 0.028mg Chard
Manganese 0.334mg 0.203mg Chard
Selenium 0.9µg 1.5µg Red leaf lettuce
Vitamin A 6124IU 7492IU Red leaf lettuce
Vitamin A RAE 306µg 375µg Red leaf lettuce
Vitamin E 1.89mg 0.15mg Chard
Vitamin C 18mg 3.7mg Chard
Vitamin B1 0.034mg 0.064mg Red leaf lettuce
Vitamin B2 0.086mg 0.077mg Chard
Vitamin B3 0.36mg 0.321mg Chard
Vitamin B5 0.163mg 0.144mg Chard
Vitamin B6 0.085mg 0.1mg Red leaf lettuce
Folate 9µg 36µg Red leaf lettuce
Vitamin K 327.3µg 140.3µg Chard
Tryptophan 0.018mg 0.022mg Red leaf lettuce
Threonine 0.086mg 0.048mg Chard
Isoleucine 0.154mg 0.038mg Chard
Leucine 0.135mg 0.07mg Chard
Lysine 0.103mg 0.045mg Chard
Methionine 0.02mg 0.016mg Chard
Phenylalanine 0.114mg 0.067mg Chard
Valine 0.114mg 0.048mg Chard
Histidine 0.038mg 0.019mg Chard
Saturated Fat 0.012g 0.017g Chard
Monounsaturated Fat 0.016g 0.005g Chard
Polyunsaturated fat 0.028g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
36%
Chard
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 154mg)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.005g)
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 cheaper?
?
The foods are relatively equal in price ($)
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 leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.