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Chard vs Watercress - In-Depth Nutrition Comparison

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How are Chard and Watercress different?

  • Chard is richer in Vitamin K, Iron, Vitamin A RAE, Magnesium, Copper, Vitamin E , and Manganese, while Watercress is higher in Vitamin C, and Calcium.
  • Chard covers your daily need of Vitamin K 483% more than Watercress.
  • Chard contains 9 times more Iron than Watercress. Chard contains 1.8mg of Iron, while Watercress contains 0.2mg.
  • Watercress is lower in Sodium.

Chard, swiss, raw and Watercress, raw types were used in this article.

Infographic

Chard vs Watercress infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +800%
Contains more Magnesium +285.7%
Contains more Potassium +14.8%
Contains more Zinc +227.3%
Contains more Copper +132.5%
Contains more Calcium +135.3%
Contains more Phosphorus +30.4%
Contains less Sodium -80.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Contains more Iron +800%
Contains more Magnesium +285.7%
Contains more Potassium +14.8%
Contains more Zinc +227.3%
Contains more Copper +132.5%
Contains more Calcium +135.3%
Contains more Phosphorus +30.4%
Contains less Sodium -80.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
5
:
Contains more Vitamin A +91.7%
Contains more Vitamin E +89%
Contains more Vitamin B3 +100%
Contains more Folate +55.6%
Contains more Vitamin K +232%
Contains more Vitamin C +43.3%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +30.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +91.7%
Contains more Vitamin E +89%
Contains more Vitamin B3 +100%
Contains more Folate +55.6%
Contains more Vitamin K +232%
Contains more Vitamin C +43.3%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +30.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Watercress
Lower in Sugar ok
Lower in Sodium 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 Watercress Opinion
Net carbs 2.14g 0.79g Chard
Protein 1.8g 2.3g Watercress
Fats 0.2g 0.1g Chard
Carbs 3.74g 1.29g Chard
Calories 19kcal 11kcal Chard
Starch g g
Fructose g g
Sugar 1.1g 0.2g Watercress
Fiber 1.6g 0.5g Chard
Calcium 51mg 120mg Watercress
Iron 1.8mg 0.2mg Chard
Magnesium 81mg 21mg Chard
Phosphorus 46mg 60mg Watercress
Potassium 379mg 330mg Chard
Sodium 213mg 41mg Watercress
Zinc 0.36mg 0.11mg Chard
Copper 0.179mg 0.077mg Chard
Vitamin A 6116IU 3191IU Chard
Vitamin E 1.89mg 1mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 43mg Watercress
Vitamin B1 0.04mg 0.09mg Watercress
Vitamin B2 0.09mg 0.12mg Watercress
Vitamin B3 0.4mg 0.2mg Chard
Vitamin B5 0.172mg 0.31mg Watercress
Vitamin B6 0.099mg 0.129mg Watercress
Folate 14µg 9µg Chard
Vitamin B12 0µg 0µg
Vitamin K 830µg 250µg Chard
Tryptophan 0.017mg 0.03mg Watercress
Threonine 0.083mg 0.133mg Watercress
Isoleucine 0.147mg 0.093mg Chard
Leucine 0.13mg 0.166mg Watercress
Lysine 0.099mg 0.134mg Watercress
Methionine 0.019mg 0.02mg Watercress
Phenylalanine 0.11mg 0.114mg Watercress
Valine 0.11mg 0.137mg Watercress
Histidine 0.036mg 0.04mg Watercress
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.03g 0.027g Watercress
Monounsaturated Fat 0.04g 0.008g Chard
Polyunsaturated fat 0.07g 0.035g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
222
Chard
91
Watercress
Mineral Summary Score
36
Chard
18
Watercress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Chard
14%
Watercress
Carbohydrates
4%
Chard
1%
Watercress
Fats
1%
Chard
0%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 172mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Watercress
Watercress 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.