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 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+39.7%
Contains
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Phosphorus
+130.3%
Contains
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Potassium
+10.4%
Contains
less
Sodium
-92.2%
Contains
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Manganese
+65.6%
Contains
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Iron
+73.8%
Contains
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Magnesium
+126.3%
Contains
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Zinc
+43.5%
Equal in Potassium - 549
Equal in Copper - 0.163
Equal in Selenium - 0.9
Contains
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Calcium
+39.7%
Contains
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Phosphorus
+130.3%
Contains
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Potassium
+10.4%
Contains
less
Sodium
-92.2%
Contains
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Manganese
+65.6%
Contains
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Iron
+73.8%
Contains
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Magnesium
+126.3%
Contains
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Zinc
+43.5%
Equal in Potassium - 549
Equal in Copper - 0.163
Equal in Selenium - 0.9
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
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Vitamin A
+12.9%
Contains
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Vitamin C
+283.3%
Contains
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Vitamin B1
+135.3%
Contains
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Vitamin B2
+202.3%
Contains
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Vitamin B3
+177.8%
Contains
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Vitamin B5
+48.5%
Contains
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Vitamin B6
+190.6%
Contains
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Folate
+788.9%
Contains
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Vitamin K
+65.6%
Contains
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Vitamin E
+170%
Contains
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Vitamin A
+12.9%
Contains
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Vitamin C
+283.3%
Contains
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Vitamin B1
+135.3%
Contains
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Vitamin B2
+202.3%
Contains
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Vitamin B3
+177.8%
Contains
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Vitamin B5
+48.5%
Contains
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Vitamin B6
+190.6%
Contains
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Folate
+788.9%
Contains
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Vitamin K
+65.6%
Contains
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Vitamin E
+170%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+38.3%
Contains
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Fats
+775%
Contains
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Carbs
+33.2%
Contains
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Other
+42.9%
Equal in Water - 92.65
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
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Protein
+38.3%
Contains
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Fats
+775%
Contains
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Carbs
+33.2%
Contains
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Other
+42.9%
Equal in Water - 92.65
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1393.8%
Contains
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Polyunsaturated fat
+714.3%
Contains
less
Saturated Fat
-47.8%
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.239 g
Polyunsaturated fat:
0.228 g
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.028 g
Contains
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Monounsaturated Fat
+1393.8%
Contains
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Polyunsaturated fat
+714.3%
Contains
less
Saturated 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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 4.4g | 2.03g |
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| Protein | 2.6g | 1.88g |
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| Fats | 0.7g | 0.08g |
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| Carbs | 5.5g | 4.13g |
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| Calories | 32kcal | 20kcal |
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| Sugar | 4.4g | 1.1g |
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| Fiber | 1.1g | 2.1g |
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| Calcium | 81mg | 58mg |
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| Iron | 1.3mg | 2.26mg |
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| Magnesium | 38mg | 86mg |
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| Phosphorus | 76mg | 33mg |
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| Potassium | 606mg | 549mg |
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| Sodium | 14mg | 179mg |
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| Zinc | 0.23mg | 0.33mg |
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| Copper | 0.17mg | 0.163mg |
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| Manganese | 0.553mg | 0.334mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin A | 6917IU | 6124IU |
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| Vitamin A RAE | 346µg | 306µg |
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| Vitamin E | 0.7mg | 1.89mg |
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| Vitamin C | 69mg | 18mg |
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| Vitamin B1 | 0.08mg | 0.034mg |
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| Vitamin B2 | 0.26mg | 0.086mg |
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| Vitamin B3 | 1mg | 0.36mg |
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| Vitamin B5 | 0.242mg | 0.163mg |
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| Vitamin B6 | 0.247mg | 0.085mg |
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| Folate | 80µg | 9µg |
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| Vitamin K | 541.9µg | 327.3µg |
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| Tryptophan | 0.018mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.154mg |
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| Leucine | 0.135mg |
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| Lysine | 0.103mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.114mg |
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| Histidine | 0.038mg |
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| Saturated Fat | 0.023g | 0.012g |
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| Monounsaturated Fat | 0.239g | 0.016g |
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| Polyunsaturated fat | 0.228g | 0.028g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
187%
113%
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.