Garden cress vs. Chard — In-Depth Nutrition Comparison
Compare
Differences between Garden cress and Chard
- Garden cress has more Vitamin K, Vitamin C, Folate, 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 amount of Sodium in Garden cress is lower.
The food types used in this comparison are Cress, garden, raw and Chard, swiss, cooked, boiled, drained, without salt.
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.
| 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% |
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.
| Contains more Vitamin CVitamin C | +283.3% |
| Contains more Vitamin AVitamin A | +12.9% |
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
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
Saturated Fat:
Sat. Fat
0.023 g
Monounsaturated Fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 32kcal | 20kcal |
|
| Protein | 2.6g | 1.88g |
|
| Fats | 0.7g | 0.08g |
|
| Vitamin C | 69mg | 18mg |
|
| Net carbs | 4.4g | 2.03g |
|
| Carbs | 5.5g | 4.13g |
|
| Magnesium | 38mg | 86mg |
|
| Calcium | 81mg | 58mg |
|
| Potassium | 606mg | 549mg |
|
| Iron | 1.3mg | 2.26mg |
|
| Sugar | 4.4g | 1.1g |
|
| Fiber | 1.1g | 2.1g |
|
| Copper | 0.17mg | 0.163mg |
|
| Zinc | 0.23mg | 0.33mg |
|
| Phosphorus | 76mg | 33mg |
|
| Sodium | 14mg | 179mg |
|
| Vitamin A | 6917IU | 6124IU |
|
| Vitamin A | 346µg | 306µg |
|
| Vitamin E | 0.7mg | 1.89mg |
|
| Manganese | 0.553mg | 0.334mg |
|
| Selenium | 0.9µg | 0.9µg | |
| Vitamin B1 | 0.08mg | 0.034mg |
|
| Vitamin B2 | 0.26mg | 0.086mg |
|
| Vitamin B3 | 1mg | 0.36mg |
|
| Vitamin B5 | 0.242mg | 0.163mg |
|
| Vitamin B6 | 0.247mg | 0.085mg |
|
| Vitamin K | 541.9µg | 327.3µg |
|
| Folate | 80µg | 9µg |
|
| Choline | 19.5mg | 28.7mg |
|
| Saturated Fat | 0.023g | 0.012g |
|
| Monounsaturated Fat | 0.239g | 0.016g |
|
| Polyunsaturated fat | 0.228g | 0.028g |
|
| Tryptophan | 0.018mg |
|
|
| Threonine | 0.086mg |
|
|
| Isoleucine | 0.154mg |
|
|
| Leucine | 0.135mg |
|
|
| Lysine | 0.103mg |
|
|
| Methionine | 0.02mg |
|
|
| Phenylalanine | 0.114mg |
|
|
| Valine | 0.114mg |
|
|
| Histidine | 0.038mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
173%
105%
Minerals Daily Need Coverage Score
33%
36%
Comparison summary
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 165mg)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Chard is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.