Lettuce vs. Chard — In-Depth Nutrition Comparison
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Differences between lettuce and chard
- Lettuce has more folate and vitamin A, while chard has more vitamin K, iron, magnesium, copper, vitamin E, potassium, and vitamin C.
- Chard's daily need coverage for vitamin K is 168% higher.
- Chard contains 4 times less folate than lettuce. Lettuce contains 38µg of folate, while chard contains 9µg.
- The amount of sodium in lettuce is lower.
The food types used in this comparison are Lettuce, green leaf, raw and Chard, swiss, cooked, boiled, drained, without salt.
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 less SodiumSodium | -84.4% |
| Contains more MagnesiumMagnesium | +561.5% |
| Contains more CalciumCalcium | +61.1% |
| Contains more PotassiumPotassium | +183% |
| Contains more IronIron | +162.8% |
| Contains more CopperCopper | +462.1% |
| Contains more ZincZinc | +83.3% |
| Contains more PhosphorusPhosphorus | +13.8% |
| Contains more ManganeseManganese | +33.6% |
| Contains more SeleniumSelenium | +50% |
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 AVitamin A | +20.9% |
| Contains more Vitamin B1Vitamin B1 | +105.9% |
| Contains more FolateFolate | +322.2% |
| Contains more Vitamin CVitamin C | +95.7% |
| Contains more Vitamin EVitamin E | +759.1% |
| Contains more Vitamin B5Vitamin B5 | +21.6% |
| Contains more Vitamin KVitamin K | +159.1% |
| Contains more CholineCholine | +111% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +87.5% |
| Contains more ProteinProtein | +38.2% |
| Contains more CarbsCarbs | +43.9% |
| Contains more OtherOther | +96.9% |
~equal in
Water
~92.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +192.9% |
| Contains less Sat. FatSaturated fat | -40% |
| Contains more Mono. FatMonounsaturated fat | +166.7% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 126.3µg | 327.3µg | 168% |
| Iron | 0.86mg | 2.26mg | 18% |
| Magnesium | 13mg | 86mg | 17% |
| Copper | 0.029mg | 0.163mg | 15% |
| Vitamin E | 0.22mg | 1.89mg | 11% |
| Vitamin C | 9.2mg | 18mg | 10% |
| Potassium | 194mg | 549mg | 10% |
| Folate | 38µg | 9µg | 7% |
| Sodium | 28mg | 179mg | 7% |
| Vitamin A | 370µg | 306µg | 7% |
| Manganese | 0.25mg | 0.334mg | 4% |
| Fiber | 1.3g | 2.1g | 3% |
| Choline | 13.6mg | 28.7mg | 3% |
| Vitamin B1 | 0.07mg | 0.034mg | 3% |
| Calcium | 36mg | 58mg | 2% |
| Vitamin B5 | 0.134mg | 0.163mg | 1% |
| Protein | 1.36g | 1.88g | 1% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Fructose | 0.43g | 1% | |
| Phosphorus | 29mg | 33mg | 1% |
| Zinc | 0.18mg | 0.33mg | 1% |
| Calories | 15kcal | 20kcal | 0% |
| Fats | 0.15g | 0.08g | 0% |
| Carbs | 2.87g | 4.13g | 0% |
| Net carbs | 1.57g | 2.03g | N/A |
| Sugar | 0.78g | 1.1g | N/A |
| Vitamin B2 | 0.08mg | 0.086mg | 0% |
| Vitamin B3 | 0.375mg | 0.36mg | 0% |
| Vitamin B6 | 0.09mg | 0.085mg | 0% |
| Saturated fat | 0.02g | 0.012g | 0% |
| Monounsaturated fat | 0.006g | 0.016g | 0% |
| Polyunsaturated fat | 0.082g | 0.028g | 0% |
| Tryptophan | 0.009mg | 0.018mg | 0% |
| Threonine | 0.059mg | 0.086mg | 0% |
| Isoleucine | 0.084mg | 0.154mg | 0% |
| Leucine | 0.079mg | 0.135mg | 0% |
| Lysine | 0.084mg | 0.103mg | 0% |
| Methionine | 0.016mg | 0.02mg | 0% |
| Phenylalanine | 0.055mg | 0.114mg | 0% |
| Valine | 0.07mg | 0.114mg | 0% |
| Histidine | 0.022mg | 0.038mg | 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 | Equal | |
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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
45%
85%
Minerals Daily Need Coverage Score
14%
36%
Comparison summary
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Lettuce contains less Sodium (difference - 151mg)
Which food is lower in Saturated fat?
Chard is lower in Saturated fat (difference - 0.008g)
Which food is cheaper?
Chard is cheaper (difference - $0.5)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
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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.