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
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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
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Calcium
+58.8%
Contains
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Phosphorus
+65.2%
Contains
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Potassium
+59.9%
Contains
less
Sodium
-93.4%
Contains
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Iron
+38.5%
Contains
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Magnesium
+113.2%
Contains
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Zinc
+56.5%
Equal in Copper - 0.179
Contains
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Calcium
+58.8%
Contains
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Phosphorus
+65.2%
Contains
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Potassium
+59.9%
Contains
less
Sodium
-93.4%
Contains
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Iron
+38.5%
Contains
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Magnesium
+113.2%
Contains
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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
:
Contains
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Vitamin A
+13.1%
Contains
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Vitamin C
+130%
Contains
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Vitamin B1
+100%
Contains
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Vitamin B2
+188.9%
Contains
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Vitamin B3
+150%
Contains
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Vitamin B5
+40.7%
Contains
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Vitamin B6
+149.5%
Contains
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Folate
+471.4%
Contains
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Vitamin E
+170%
Contains
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Vitamin K
+53.2%
Contains
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Vitamin A
+13.1%
Contains
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Vitamin C
+130%
Contains
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Vitamin B1
+100%
Contains
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Vitamin B2
+188.9%
Contains
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Vitamin B3
+150%
Contains
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Vitamin B5
+40.7%
Contains
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Vitamin B6
+149.5%
Contains
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Folate
+471.4%
Contains
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Vitamin E
+170%
Contains
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Vitamin K
+53.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+44.4%
Contains
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Fats
+250%
Contains
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Carbs
+47.1%
Contains
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Other
+12.5%
Equal in Water - 92.66
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
Contains
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Protein
+44.4%
Contains
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Fats
+250%
Contains
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Carbs
+47.1%
Contains
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Other
+12.5%
Equal in Water - 92.66
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-23.3%
Contains
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Monounsaturated Fat
+497.5%
Contains
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Polyunsaturated fat
+225.7%
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.239 g
Polyunsaturated fat:
0.228 g
Saturated Fat:
0.03 g
Monounsaturated Fat:
0.04 g
Polyunsaturated fat:
0.07 g
Contains
less
Saturated Fat
-23.3%
Contains
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Monounsaturated Fat
+497.5%
Contains
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Polyunsaturated fat
+225.7%
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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.4g | 2.14g |
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| Protein | 2.6g | 1.8g |
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| Fats | 0.7g | 0.2g |
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| Carbs | 5.5g | 3.74g |
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| Calories | 32kcal | 19kcal |
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| Sugar | 4.4g | 1.1g |
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| Fiber | 1.1g | 1.6g |
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| Calcium | 81mg | 51mg |
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| Iron | 1.3mg | 1.8mg |
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| Magnesium | 38mg | 81mg |
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| Phosphorus | 76mg | 46mg |
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| Potassium | 606mg | 379mg |
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| Sodium | 14mg | 213mg |
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| Zinc | 0.23mg | 0.36mg |
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| Copper | 0.17mg | 0.179mg |
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| Vitamin A | 6917IU | 6116IU |
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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 | 30mg |
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| Vitamin B1 | 0.08mg | 0.04mg |
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| Vitamin B2 | 0.26mg | 0.09mg |
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| Vitamin B3 | 1mg | 0.4mg |
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| Vitamin B5 | 0.242mg | 0.172mg |
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| Vitamin B6 | 0.247mg | 0.099mg |
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| Folate | 80µg | 14µg |
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| Vitamin K | 541.9µg | 830µg |
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| Tryptophan | 0.017mg |
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| Threonine | 0.083mg |
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| Isoleucine | 0.147mg |
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| Leucine | 0.13mg |
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| Lysine | 0.099mg |
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| Methionine | 0.019mg |
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| Phenylalanine | 0.11mg |
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| Valine | 0.11mg |
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| Histidine | 0.036mg |
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| Saturated Fat | 0.023g | 0.03g |
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| Monounsaturated Fat | 0.239g | 0.04g |
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| Polyunsaturated fat | 0.228g | 0.07g |
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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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
187%
222%
Minerals Daily Need Coverage Score
31%
36%
Comparison summary
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 199mg)
Which food is lower in Saturated Fat?
Garden cress is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress is cheaper (difference - $0.4)
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 contains less Cholesterol?
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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.