Garden cress vs. Chard raw — In-Depth Nutrition Comparison
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Significant differences between garden cress and chard raw
- Garden cress has more vitamin C, folate, vitamin A, vitamin B2, vitamin B6, and manganese; however, chard raw is richer in vitamin K, magnesium, and vitamin E.
- Chard raw covers your daily vitamin K needs 240% more than garden cress.
- Chard raw has 6 times less folate than garden cress. Garden cress has 80µg of folate, while chard raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +58.8% |
| Contains more PotassiumPotassium | +59.9% |
| Contains more PhosphorusPhosphorus | +65.2% |
| Contains less SodiumSodium | -93.4% |
| Contains more ManganeseManganese | +51.1% |
| Contains more MagnesiumMagnesium | +113.2% |
| Contains more IronIron | +38.5% |
| Contains more ZincZinc | +56.5% |
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 | +130% |
| Contains more Vitamin AVitamin A | +13.1% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +188.9% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B5Vitamin B5 | +40.7% |
| Contains more Vitamin B6Vitamin B6 | +149.5% |
| Contains more FolateFolate | +471.4% |
| Contains more Vitamin EVitamin E | +170% |
| Contains more Vitamin KVitamin K | +53.2% |
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:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
| Contains more ProteinProtein | +44.4% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +47.1% |
| Contains more OtherOther | +12.5% |
~equal in
Water
~92.66g
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
0.03 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
| Contains less Sat. FatSaturated fat | -23.3% |
| Contains more Mono. FatMonounsaturated fat | +497.5% |
| Contains more Poly. FatPolyunsaturated fat | +225.7% |
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 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 | |
|
DV% diff. |
| Vitamin K | 541.9µg | 830µg | 240% |
| Vitamin C | 69mg | 30mg | 43% |
| Folate | 80µg | 14µg | 17% |
| Vitamin B2 | 0.26mg | 0.09mg | 13% |
| Vitamin B6 | 0.247mg | 0.099mg | 11% |
| Magnesium | 38mg | 81mg | 10% |
| Sodium | 14mg | 213mg | 9% |
| Vitamin E | 0.7mg | 1.89mg | 8% |
| Manganese | 0.553mg | 0.366mg | 8% |
| Potassium | 606mg | 379mg | 7% |
| Iron | 1.3mg | 1.8mg | 6% |
| Vitamin B3 | 1mg | 0.4mg | 4% |
| Phosphorus | 76mg | 46mg | 4% |
| Vitamin A | 346µg | 306µg | 4% |
| Calcium | 81mg | 51mg | 3% |
| Vitamin B1 | 0.08mg | 0.04mg | 3% |
| Protein | 2.6g | 1.8g | 2% |
| Fiber | 1.1g | 1.6g | 2% |
| Polyunsaturated fat | 0.228g | 0.07g | 1% |
| Vitamin B5 | 0.242mg | 0.172mg | 1% |
| Calories | 32kcal | 19kcal | 1% |
| Fats | 0.7g | 0.2g | 1% |
| Zinc | 0.23mg | 0.36mg | 1% |
| Copper | 0.17mg | 0.179mg | 1% |
| Carbs | 5.5g | 3.74g | 1% |
| Net carbs | 4.4g | 2.14g | N/A |
| Sugar | 4.4g | 1.1g | N/A |
| Selenium | 0.9µg | 0.9µg | 0% |
| Saturated fat | 0.023g | 0.03g | 0% |
| Choline | 19.5mg | 18mg | 0% |
| Monounsaturated fat | 0.239g | 0.04g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.019mg | 0% | |
| Phenylalanine | 0.11mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
150%
185%
Minerals Daily Need Coverage Score
33%
34%
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 raw 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?
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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.