Chard vs. Watercress — In-Depth Nutrition Comparison
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How are Chard and Watercress different?
- Chard is higher in Vitamin K, Iron, Vitamin A, Magnesium, Copper, Potassium, and Fiber, however, Watercress is richer in Vitamin C, and Calcium.
- Daily need coverage for Vitamin K from 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.
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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.
| 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% |
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.
| Contains more Vitamin AVitamin A | +91.9% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
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
Saturated Fat:
Sat. Fat
0.012 g
Monounsaturated Fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.028 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 20kcal | 11kcal |
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| Protein | 1.88g | 2.3g |
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| Fats | 0.08g | 0.1g |
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| Vitamin C | 18mg | 43mg |
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| Net carbs | 2.03g | 0.79g |
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| Carbs | 4.13g | 1.29g |
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| Magnesium | 86mg | 21mg |
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| Calcium | 58mg | 120mg |
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| Potassium | 549mg | 330mg |
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| Iron | 2.26mg | 0.2mg |
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| Sugar | 1.1g | 0.2g |
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| Fiber | 2.1g | 0.5g |
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| Copper | 0.163mg | 0.077mg |
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| Zinc | 0.33mg | 0.11mg |
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| Phosphorus | 33mg | 60mg |
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| Sodium | 179mg | 41mg |
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| Vitamin A | 6124IU | 3191IU |
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| Vitamin A | 306µg | 160µg |
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| Vitamin E | 1.89mg | 1mg |
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| Manganese | 0.334mg | 0.244mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin B1 | 0.034mg | 0.09mg |
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| Vitamin B2 | 0.086mg | 0.12mg |
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| Vitamin B3 | 0.36mg | 0.2mg |
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| Vitamin B5 | 0.163mg | 0.31mg |
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| Vitamin B6 | 0.085mg | 0.129mg |
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| Vitamin K | 327.3µg | 250µg |
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| Folate | 9µg | 9µg | |
| Choline | 28.7mg | 9mg |
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| Saturated Fat | 0.012g | 0.027g |
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| Monounsaturated Fat | 0.016g | 0.008g |
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| Polyunsaturated fat | 0.028g | 0.035g |
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| Tryptophan | 0.018mg | 0.03mg |
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| Threonine | 0.086mg | 0.133mg |
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| Isoleucine | 0.154mg | 0.093mg |
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| Leucine | 0.135mg | 0.166mg |
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| Lysine | 0.103mg | 0.134mg |
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| Methionine | 0.02mg | 0.02mg | |
| Phenylalanine | 0.114mg | 0.114mg | |
| Valine | 0.114mg | 0.137mg |
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| Histidine | 0.038mg | 0.04mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
105%
84%
Minerals Daily Need Coverage Score
36%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 138mg)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.015g)
Which food is richer in minerals?
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 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.