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  6. Chard vs. Savoy cabbage

Chard vs. Savoy cabbage — In-Depth Nutrition Comparison

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Important differences between Chard and Savoy cabbage

  • Chard has more Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin E , Copper, and Potassium, however, Savoy cabbage has more Folate, Vitamin C, and Vitamin B6.
  • Chard's daily need coverage for Vitamin K is 215% more.
  • Chard has 11 times more Vitamin E than Savoy cabbage. Chard has 1.89mg of Vitamin E , while Savoy cabbage has 0.17mg.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Cabbage, savoy, raw.

Infographic

Chard vs Savoy 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
7
:
2
Savoy cabbage
Savoy cabbage
Contains more Calcium +65.7%
Contains more Iron +465%
Contains more Magnesium +207.1%
Contains more Potassium +138.7%
Contains more Zinc +22.2%
Contains more Copper +162.9%
Contains more Manganese +85.6%
Contains more Phosphorus +27.3%
Contains less Sodium -84.4%
Equal in Selenium - 0.9
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Savoy cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 15% 20% 18% 21% 4% 8% 21% 24% 5%
Contains more Calcium +65.7%
Contains more Iron +465%
Contains more Magnesium +207.1%
Contains more Potassium +138.7%
Contains more Zinc +22.2%
Contains more Copper +162.9%
Contains more Manganese +85.6%
Contains more Phosphorus +27.3%
Contains less Sodium -84.4%
Equal in Selenium - 0.9

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.
Chard
Chard
5
:
5
Savoy cabbage
Savoy cabbage
Contains more Vitamin A +512.4%
Contains more Vitamin E +1011.8%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B3 +20%
Contains more Vitamin K +375.7%
Contains more Vitamin C +72.2%
Contains more Vitamin B1 +105.9%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +123.5%
Contains more Folate +788.9%
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%
Savoy cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
Contains more Vitamin A +512.4%
Contains more Vitamin E +1011.8%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B3 +20%
Contains more Vitamin K +375.7%
Contains more Vitamin C +72.2%
Contains more Vitamin B1 +105.9%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +123.5%
Contains more Folate +788.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Savoy cabbage
Savoy cabbage
Contains more Other +57.5%
Contains more Fats +25%
Contains more Carbs +47.7%
Equal in Protein - 2
Equal in Water - 91
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Savoy cabbage
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more Other +57.5%
Contains more Fats +25%
Contains more Carbs +47.7%
Equal in Protein - 2
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Savoy cabbage
Savoy cabbage
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +75%
Equal in Saturated Fat - 0.013
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Savoy cabbage
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.049 g
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +75%
Equal in Saturated Fat - 0.013

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Savoy 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 Savoy cabbage Opinion
Net carbs 2.03g 3g Savoy cabbage
Protein 1.88g 2g Savoy cabbage
Fats 0.08g 0.1g Savoy cabbage
Carbs 4.13g 6.1g Savoy cabbage
Calories 20kcal 27kcal Savoy cabbage
Sugar 1.1g 2.27g Chard
Fiber 2.1g 3.1g Savoy cabbage
Calcium 58mg 35mg Chard
Iron 2.26mg 0.4mg Chard
Magnesium 86mg 28mg Chard
Phosphorus 33mg 42mg Savoy cabbage
Potassium 549mg 230mg Chard
Sodium 179mg 28mg Savoy cabbage
Zinc 0.33mg 0.27mg Chard
Copper 0.163mg 0.062mg Chard
Manganese 0.334mg 0.18mg Chard
Selenium 0.9µg 0.9µg
Vitamin A 6124IU 1000IU Chard
Vitamin A RAE 306µg 50µg Chard
Vitamin E 1.89mg 0.17mg Chard
Vitamin C 18mg 31mg Savoy cabbage
Vitamin B1 0.034mg 0.07mg Savoy cabbage
Vitamin B2 0.086mg 0.03mg Chard
Vitamin B3 0.36mg 0.3mg Chard
Vitamin B5 0.163mg 0.187mg Savoy cabbage
Vitamin B6 0.085mg 0.19mg Savoy cabbage
Folate 9µg 80µg Savoy cabbage
Vitamin K 327.3µg 68.8µg Chard
Tryptophan 0.018mg 0.02mg Savoy cabbage
Threonine 0.086mg 0.069mg Chard
Isoleucine 0.154mg 0.101mg Chard
Leucine 0.135mg 0.103mg Chard
Lysine 0.103mg 0.094mg Chard
Methionine 0.02mg 0.02mg
Phenylalanine 0.114mg 0.064mg Chard
Valine 0.114mg 0.085mg Chard
Histidine 0.038mg 0.041mg Savoy cabbage
Saturated Fat 0.012g 0.013g Chard
Monounsaturated Fat 0.016g 0.007g Chard
Polyunsaturated fat 0.028g 0.049g Savoy cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Savoy 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
40%
Savoy cabbage
Minerals Daily Need Coverage Score
36%
Chard
14%
Savoy cabbage

Comparison summary

Which food contains less Sodium?
Savoy cabbage
Savoy cabbage contains less Sodium (difference - 151mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.17g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.