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Garden cress vs Chard - In-Depth Nutrition Comparison

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Significant differences between Garden cress and Chard

  • Garden cress has more Vitamin C, Folate, Vitamin B2, Vitamin B6, Manganese, and Potassium, however Chard is richer in Vitamin K, Magnesium, and Vitamin E .
  • Chard covers your daily Vitamin K needs 240% more than Garden cress.
  • Chard has 6 times less Folate than Garden cress. Garden cress has 80µg of Folate, while Chard has 14µg.
  • Garden cress contains less Sodium.

Specific food types used in this comparison are Cress, garden, raw and Chard, swiss, raw.

Infographic

Garden cress vs Chard 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 Calcium +58.8%
Contains more Phosphorus +65.2%
Contains more Potassium +59.9%
Contains less Sodium -93.4%
Contains more Iron +38.5%
Contains more Magnesium +113.2%
Contains more Zinc +56.5%
Equal in Copper - 0.179
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains more Calcium +58.8%
Contains more Phosphorus +65.2%
Contains more Potassium +59.9%
Contains less Sodium -93.4%
Contains more Iron +38.5%
Contains more Magnesium +113.2%
Contains more Zinc +56.5%
Equal in Copper - 0.179

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
:
2
Chard
Contains more Vitamin A +13.1%
Contains more Vitamin C +130%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +149.5%
Contains more Folate +471.4%
Contains more Vitamin E +170%
Contains more Vitamin K +53.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
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%
Contains more Vitamin A +13.1%
Contains more Vitamin C +130%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +149.5%
Contains more Folate +471.4%
Contains more Vitamin E +170%
Contains more Vitamin K +53.2%

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.
Garden cress Chard
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden cress Chard Opinion
Net carbs 4.4g 2.14g Garden cress
Protein 2.6g 1.8g Garden cress
Fats 0.7g 0.2g Garden cress
Carbs 5.5g 3.74g Garden cress
Calories 32kcal 19kcal Garden cress
Starch g g
Fructose g g
Sugar 4.4g 1.1g Chard
Fiber 1.1g 1.6g Chard
Calcium 81mg 51mg Garden cress
Iron 1.3mg 1.8mg Chard
Magnesium 38mg 81mg Chard
Phosphorus 76mg 46mg Garden cress
Potassium 606mg 379mg Garden cress
Sodium 14mg 213mg Garden cress
Zinc 0.23mg 0.36mg Chard
Copper 0.17mg 0.179mg Chard
Vitamin A 6917IU 6116IU Garden cress
Vitamin E 0.7mg 1.89mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 69mg 30mg Garden cress
Vitamin B1 0.08mg 0.04mg Garden cress
Vitamin B2 0.26mg 0.09mg Garden cress
Vitamin B3 1mg 0.4mg Garden cress
Vitamin B5 0.242mg 0.172mg Garden cress
Vitamin B6 0.247mg 0.099mg Garden cress
Folate 80µg 14µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 541.9µg 830µg Chard
Tryptophan mg 0.017mg Chard
Threonine mg 0.083mg Chard
Isoleucine mg 0.147mg Chard
Leucine mg 0.13mg Chard
Lysine mg 0.099mg Chard
Methionine mg 0.019mg Chard
Phenylalanine mg 0.11mg Chard
Valine mg 0.11mg Chard
Histidine mg 0.036mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.023g 0.03g Garden cress
Monounsaturated Fat 0.239g 0.04g Garden cress
Polyunsaturated fat 0.228g 0.07g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
187
Garden cress
222
Chard
Mineral Summary Score
31
Garden cress
36
Chard

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
16%
Garden cress
11%
Chard
Carbohydrates
6%
Garden cress
4%
Chard
Fats
3%
Garden cress
1%
Chard

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 199mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 3.3g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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/169991/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.