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Lettuce vs Chard - In-Depth Nutrition Comparison

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Significant differences between Lettuce and Chard

  • Lettuce has more Vitamin A, and Folate, however Chard is richer in Vitamin K, Vitamin C, Copper, Magnesium, Iron, Vitamin E , and Potassium.
  • Chard covers your daily Vitamin K needs 586% more than Lettuce.
  • Chard has 3 times less Folate than Lettuce. Lettuce has 38µg of Folate, while Chard has 14µg.
  • Lettuce contains less Sodium.

Specific food types used in this comparison are Lettuce, green leaf, raw and Chard, swiss, raw.

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Lettuce 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
:
7
Chard
Contains less Sodium -86.9%
Contains more Iron +109.3%
Contains more Calcium +41.7%
Contains more Potassium +95.4%
Contains more Magnesium +523.1%
Contains more Copper +517.2%
Contains more Zinc +100%
Contains more Phosphorus +58.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Contains less Sodium -86.9%
Contains more Iron +109.3%
Contains more Calcium +41.7%
Contains more Potassium +95.4%
Contains more Magnesium +523.1%
Contains more Copper +517.2%
Contains more Zinc +100%
Contains more Phosphorus +58.6%

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
:
7
Chard
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +75%
Contains more Folate +171.4%
Contains more Vitamin C +226.1%
Contains more Vitamin E +759.1%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +28.4%
Contains more Vitamin K +557.2%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B6 - 0.099
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 31% 445% 5% 0% 18% 19% 8% 9% 21% 0% 316% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +75%
Contains more Folate +171.4%
Contains more Vitamin C +226.1%
Contains more Vitamin E +759.1%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B5 +28.4%
Contains more Vitamin K +557.2%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B6 - 0.099

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
75
Lettuce
222
Chard
Mineral Summary Score
13
Lettuce
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
8%
Lettuce
11%
Chard
Carbohydrates
3%
Lettuce
4%
Chard
Fats
1%
Lettuce
1%
Chard

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 185mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.1)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

All nutrients comparison - raw data values

Nutrient Lettuce Chard Opinion
Calories 15 19 Chard
Protein 1.36 1.8 Chard
Fats 0.15 0.2 Chard
Vitamin C 9.2 30 Chard
Carbs 2.87 3.74 Chard
Cholesterol 0 0
Vitamin D 0 0
Iron 0.86 1.8 Chard
Calcium 36 51 Chard
Potassium 194 379 Chard
Magnesium 13 81 Chard
Sugar 0.78 1.1 Lettuce
Fiber 1.3 1.6 Chard
Copper 0.029 0.179 Chard
Zinc 0.18 0.36 Chard
Starch 0 Lettuce
Phosphorus 29 46 Chard
Sodium 28 213 Lettuce
Vitamin A 7405 6116 Lettuce
Vitamin E 0.22 1.89 Chard
Vitamin D 0 0
Vitamin B1 0.07 0.04 Lettuce
Vitamin B2 0.08 0.09 Chard
Vitamin B3 0.375 0.4 Chard
Vitamin B5 0.134 0.172 Chard
Vitamin B6 0.09 0.099 Chard
Vitamin B12 0 0
Vitamin K 126.3 830 Chard
Folate 38 14 Lettuce
Trans Fat 0 0
Saturated Fat 0.02 0.03 Lettuce
Monounsaturated Fat 0.006 0.04 Chard
Polyunsaturated fat 0.082 0.07 Lettuce
Tryptophan 0.009 0.017 Chard
Threonine 0.059 0.083 Chard
Isoleucine 0.084 0.147 Chard
Leucine 0.079 0.13 Chard
Lysine 0.084 0.099 Chard
Methionine 0.016 0.019 Chard
Phenylalanine 0.055 0.11 Chard
Valine 0.07 0.11 Chard
Histidine 0.022 0.036 Chard
Fructose 0.43 Lettuce

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.