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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, 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 Potassium +14.8%
Contains more Magnesium +285.7%
Contains more Copper +132.5%
Contains more Zinc +227.3%
Contains more Calcium +135.3%
Contains more Phosphorus +30.4%
Contains less Sodium -80.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Contains more Iron +800%
Contains more Potassium +14.8%
Contains more Magnesium +285.7%
Contains more Copper +132.5%
Contains more Zinc +227.3%
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 Vitamin K +232%
Contains more Folate +55.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Contains more Vitamin A +91.7%
Contains more Vitamin E +89%
Contains more Vitamin B3 +100%
Contains more Vitamin K +232%
Contains more Folate +55.6%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Chard Watercress Opinion
Calories 19 11 Chard
Protein 1.8 2.3 Watercress
Fats 0.2 0.1 Chard
Vitamin C 30 43 Watercress
Carbs 3.74 1.29 Chard
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 0.2 Chard
Calcium 51 120 Watercress
Potassium 379 330 Chard
Magnesium 81 21 Chard
Sugar 1.1 0.2 Watercress
Fiber 1.6 0.5 Chard
Copper 0.179 0.077 Chard
Zinc 0.36 0.11 Chard
Starch
Phosphorus 46 60 Watercress
Sodium 213 41 Watercress
Vitamin A 6116 3191 Chard
Vitamin E 1.89 1 Chard
Vitamin D 0 0
Vitamin B1 0.04 0.09 Watercress
Vitamin B2 0.09 0.12 Watercress
Vitamin B3 0.4 0.2 Chard
Vitamin B5 0.172 0.31 Watercress
Vitamin B6 0.099 0.129 Watercress
Vitamin B12 0 0
Vitamin K 830 250 Chard
Folate 14 9 Chard
Trans Fat 0 0
Saturated Fat 0.03 0.027 Watercress
Monounsaturated Fat 0.04 0.008 Chard
Polyunsaturated fat 0.07 0.035 Chard
Tryptophan 0.017 0.03 Watercress
Threonine 0.083 0.133 Watercress
Isoleucine 0.147 0.093 Chard
Leucine 0.13 0.166 Watercress
Lysine 0.099 0.134 Watercress
Methionine 0.019 0.02 Watercress
Phenylalanine 0.11 0.114 Watercress
Valine 0.11 0.137 Watercress
Histidine 0.036 0.04 Watercress
Fructose

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.