Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chard vs. Watercress — In-Depth Nutrition Comparison

Compare

How are Chard and Watercress different?

  • Chard is higher in Vitamin K, Iron, Vitamin A RAE, 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.

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
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
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% 367% 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% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +91.9%
Contains more Vitamin E Vitamin 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Watercress Opinion
Calories 20kcal 11kcal Chard
Protein 1.88g 2.3g Watercress
Fats 0.08g 0.1g Watercress
Vitamin C 18mg 43mg Watercress
Net carbs 2.03g 0.79g Chard
Carbs 4.13g 1.29g Chard
Magnesium 86mg 21mg Chard
Calcium 58mg 120mg Watercress
Potassium 549mg 330mg Chard
Iron 2.26mg 0.2mg Chard
Sugar 1.1g 0.2g Watercress
Fiber 2.1g 0.5g Chard
Copper 0.163mg 0.077mg Chard
Zinc 0.33mg 0.11mg Chard
Phosphorus 33mg 60mg Watercress
Sodium 179mg 41mg Watercress
Vitamin A 6124IU 3191IU Chard
Vitamin A RAE 306µg 160µg Chard
Vitamin E 1.89mg 1mg Chard
Manganese 0.334mg 0.244mg Chard
Selenium 0.9µg 0.9µg
Vitamin B1 0.034mg 0.09mg Watercress
Vitamin B2 0.086mg 0.12mg Watercress
Vitamin B3 0.36mg 0.2mg Chard
Vitamin B5 0.163mg 0.31mg Watercress
Vitamin B6 0.085mg 0.129mg Watercress
Vitamin K 327.3µg 250µg Chard
Folate 9µg 9µg
Choline 28.7mg 9mg Chard
Saturated Fat 0.012g 0.027g Chard
Monounsaturated Fat 0.016g 0.008g Chard
Polyunsaturated fat 0.028g 0.035g Watercress
Tryptophan 0.018mg 0.03mg Watercress
Threonine 0.086mg 0.133mg Watercress
Isoleucine 0.154mg 0.093mg Chard
Leucine 0.135mg 0.166mg Watercress
Lysine 0.103mg 0.134mg Watercress
Methionine 0.02mg 0.02mg
Phenylalanine 0.114mg 0.114mg
Valine 0.114mg 0.137mg Watercress
Histidine 0.038mg 0.04mg Watercress

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

People also compare

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%
Chard
84%
Watercress
Minerals Daily Need Coverage Score
36%
Chard
18%
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 - 138mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.015g)
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 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.

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.