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  6. Chard vs. Watercress

Chard vs. Watercress — In-Depth Nutrition Comparison

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How are chard and watercress different?

  • Chard is higher in vitamin K, vitamin A, iron, magnesium, copper, potassium, and fiber; however, watercress is richer in vitamin C and calcium.
  • Daily need coverage for vitamin K for chard is 64% higher.
  • Chard contains 11 times more iron than watercress. While chard contains 2.26mg of iron, watercress contains only 0.2mg.
  • Watercress has less sodium.

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

Infographic

Chard vs Watercress 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
6
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +309.5%
Contains more PotassiumPotassium +66.4%
Contains more IronIron +1030%
Contains more CopperCopper +111.7%
Contains more ZincZinc +200%
Contains more ManganeseManganese +36.9%
Contains more CalciumCalcium +106.9%
Contains more PhosphorusPhosphorus +81.8%
Contains less SodiumSodium -77.1%
~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
Chard
5
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +91.3%
Contains more Vitamin EVitamin E +89%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin KVitamin K +30.9%
Contains more CholineCholine +218.9%
Contains more Vitamin CVitamin C +138.9%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more Vitamin B5Vitamin B5 +90.2%
Contains more Vitamin B6Vitamin B6 +51.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Chard Watercress DV% diff.
Vitamin K 327.3µg 250µg 64%
Vitamin C 18mg 43mg 28%
Iron 2.26mg 0.2mg 26%
Vitamin A 306µg 160µg 16%
Magnesium 86mg 21mg 15%
Copper 0.163mg 0.077mg 10%
Fiber 2.1g 0.5g 6%
Vitamin E 1.89mg 1mg 6%
Calcium 58mg 120mg 6%
Potassium 549mg 330mg 6%
Sodium 179mg 41mg 6%
Vitamin B1 0.034mg 0.09mg 5%
Phosphorus 33mg 60mg 4%
Choline 28.7mg 9mg 4%
Manganese 0.334mg 0.244mg 4%
Vitamin B6 0.085mg 0.129mg 3%
Vitamin B5 0.163mg 0.31mg 3%
Vitamin B2 0.086mg 0.12mg 3%
Zinc 0.33mg 0.11mg 2%
Vitamin B3 0.36mg 0.2mg 1%
Carbs 4.13g 1.29g 1%
Protein 1.88g 2.3g 1%
Calories 20kcal 11kcal 0%
Fats 0.08g 0.1g 0%
Net carbs 2.03g 0.79g N/A
Sugar 1.1g 0.2g N/A
Selenium 0.9µg 0.9µg 0%
Folate 9µg 9µg 0%
Saturated fat 0.012g 0.027g 0%
Monounsaturated fat 0.016g 0.008g 0%
Polyunsaturated fat 0.028g 0.035g 0%
Tryptophan 0.018mg 0.03mg 0%
Threonine 0.086mg 0.133mg 0%
Isoleucine 0.154mg 0.093mg 0%
Leucine 0.135mg 0.166mg 0%
Lysine 0.103mg 0.134mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.114mg 0.114mg 0%
Valine 0.114mg 0.137mg 0%
Histidine 0.038mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more CarbsCarbs +220.2%
Contains more ProteinProtein +22.3%
Contains more FatsFats +25%
~equal in Water ~95.11g
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -55.6%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +25%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.