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  6. Garden cress vs. Chard

Garden cress vs. Chard — In-Depth Nutrition Comparison

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Differences between garden cress and chard

  • Garden cress has more vitamin K, vitamin C, folate, vitamin A, vitamin B2, vitamin B6, and manganese, while chard has more iron, magnesium, and vitamin E.
  • Garden cress's daily need coverage for vitamin K is 179% higher.
  • Chard contains 9 times less folate than garden cress. Garden cress contains 80µg of folate, while chard contains 9µg.

The food types used in this comparison are Cress, garden, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Garden cress vs Chard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Chard
Chard
3
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%
Contains more CalciumCalcium +39.7%
Contains more PhosphorusPhosphorus +130.3%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +65.6%
Contains more MagnesiumMagnesium +126.3%
Contains more IronIron +73.8%
Contains more ZincZinc +43.5%
~equal in Potassium ~549mg
~equal in Copper ~0.163mg
~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.
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Chard
Chard
2
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%
Contains more Vitamin CVitamin C +283.3%
Contains more Vitamin AVitamin A +13.1%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +202.3%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +48.5%
Contains more Vitamin B6Vitamin B6 +190.6%
Contains more Vitamin KVitamin K +65.6%
Contains more FolateFolate +788.9%
Contains more Vitamin EVitamin E +170%
Contains more CholineCholine +47.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Chard DV% diff.
Vitamin K 541.9µg 327.3µg 179%
Vitamin C 69mg 18mg 57%
Folate 80µg 9µg 18%
Vitamin B2 0.26mg 0.086mg 13%
Iron 1.3mg 2.26mg 12%
Vitamin B6 0.247mg 0.085mg 12%
Magnesium 38mg 86mg 11%
Manganese 0.553mg 0.334mg 10%
Vitamin E 0.7mg 1.89mg 8%
Sodium 14mg 179mg 7%
Phosphorus 76mg 33mg 6%
Vitamin A 346µg 306µg 4%
Vitamin B1 0.08mg 0.034mg 4%
Fiber 1.1g 2.1g 4%
Vitamin B3 1mg 0.36mg 4%
Potassium 606mg 549mg 2%
Calcium 81mg 58mg 2%
Choline 19.5mg 28.7mg 2%
Vitamin B5 0.242mg 0.163mg 2%
Monounsaturated fat 0.239g 0.016g 1%
Polyunsaturated fat 0.228g 0.028g 1%
Calories 32kcal 20kcal 1%
Protein 2.6g 1.88g 1%
Zinc 0.23mg 0.33mg 1%
Copper 0.17mg 0.163mg 1%
Fats 0.7g 0.08g 1%
Carbs 5.5g 4.13g 0%
Net carbs 4.4g 2.03g N/A
Sugar 4.4g 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.023g 0.012g 0%
Tryptophan 0.018mg 0%
Threonine 0.086mg 0%
Isoleucine 0.154mg 0%
Leucine 0.135mg 0%
Lysine 0.103mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.114mg 0%
Histidine 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Chard
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +38.3%
Contains more FatsFats +775%
Contains more CarbsCarbs +33.2%
Contains more OtherOther +42.9%
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +1393.8%
Contains more Poly. FatPolyunsaturated fat +714.3%
Contains less Sat. FatSaturated fat -47.8%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.