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  6. Lettuce vs. Chard

Lettuce vs. Chard — In-Depth Nutrition Comparison

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Differences between Lettuce and Chard

  • Lettuce has more Folate, and Vitamin A RAE, 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

Lettuce vs Chard infographic
Infographic link

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.
Lettuce
Lettuce
1
:
9
Chard
Chard
Contains less Sodium -84.4%
Contains more Calcium +61.1%
Contains more Iron +162.8%
Contains more Magnesium +561.5%
Contains more Phosphorus +13.8%
Contains more Potassium +183%
Contains more Zinc +83.3%
Contains more Copper +462.1%
Contains more Manganese +33.6%
Contains more Selenium +50%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains less Sodium -84.4%
Contains more Calcium +61.1%
Contains more Iron +162.8%
Contains more Magnesium +561.5%
Contains more Phosphorus +13.8%
Contains more Potassium +183%
Contains more Zinc +83.3%
Contains more Copper +462.1%
Contains more Manganese +33.6%
Contains more Selenium +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.
Lettuce
Lettuce
5
:
5
Chard
Chard
Contains more Vitamin A +20.9%
Contains more Vitamin B1 +105.9%
Contains more Folate +322.2%
Contains more Vitamin E +759.1%
Contains more Vitamin C +95.7%
Contains more Vitamin B5 +21.6%
Contains more Vitamin K +159.1%
Equal in Vitamin B2 - 0.086
Equal in Vitamin B3 - 0.36
Equal in Vitamin B6 - 0.085
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin A +20.9%
Contains more Vitamin B1 +105.9%
Contains more Folate +322.2%
Contains more Vitamin E +759.1%
Contains more Vitamin C +95.7%
Contains more Vitamin B5 +21.6%
Contains more Vitamin K +159.1%
Equal in Vitamin B2 - 0.086
Equal in Vitamin B3 - 0.36
Equal in Vitamin B6 - 0.085

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
2
:
3
Chard
Chard
Contains more Fats +87.5%
Contains more Protein +38.2%
Contains more Carbs +43.9%
Contains more Other +96.9%
Equal in Water - 92.65
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +87.5%
Contains more Protein +38.2%
Contains more Carbs +43.9%
Contains more Other +96.9%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +192.9%
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +166.7%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +192.9%
Contains less Saturated Fat -40%
Contains more Monounsaturated 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.
Lettuce Chard
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce Chard Opinion
Net carbs 1.57g 2.03g Chard
Protein 1.36g 1.88g Chard
Fats 0.15g 0.08g Lettuce
Carbs 2.87g 4.13g Chard
Calories 15kcal 20kcal Chard
Fructose 0.43g Lettuce
Sugar 0.78g 1.1g Lettuce
Fiber 1.3g 2.1g Chard
Calcium 36mg 58mg Chard
Iron 0.86mg 2.26mg Chard
Magnesium 13mg 86mg Chard
Phosphorus 29mg 33mg Chard
Potassium 194mg 549mg Chard
Sodium 28mg 179mg Lettuce
Zinc 0.18mg 0.33mg Chard
Copper 0.029mg 0.163mg Chard
Manganese 0.25mg 0.334mg Chard
Selenium 0.6µg 0.9µg Chard
Vitamin A 7405IU 6124IU Lettuce
Vitamin A RAE 370µg 306µg Lettuce
Vitamin E 0.22mg 1.89mg Chard
Vitamin C 9.2mg 18mg Chard
Vitamin B1 0.07mg 0.034mg Lettuce
Vitamin B2 0.08mg 0.086mg Chard
Vitamin B3 0.375mg 0.36mg Lettuce
Vitamin B5 0.134mg 0.163mg Chard
Vitamin B6 0.09mg 0.085mg Lettuce
Folate 38µg 9µg Lettuce
Vitamin K 126.3µg 327.3µg Chard
Tryptophan 0.009mg 0.018mg Chard
Threonine 0.059mg 0.086mg Chard
Isoleucine 0.084mg 0.154mg Chard
Leucine 0.079mg 0.135mg Chard
Lysine 0.084mg 0.103mg Chard
Methionine 0.016mg 0.02mg Chard
Phenylalanine 0.055mg 0.114mg Chard
Valine 0.07mg 0.114mg Chard
Histidine 0.022mg 0.038mg Chard
Saturated Fat 0.02g 0.012g Chard
Monounsaturated Fat 0.006g 0.016g Chard
Polyunsaturated fat 0.082g 0.028g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
75%
Lettuce
113%
Chard
Minerals Daily Need Coverage Score
14%
Lettuce
36%
Chard

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 - 151mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.5)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
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)
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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/170401/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.