Lettuce vs. Chard raw — In-Depth Nutrition Comparison
Compare
Significant differences between lettuce and chard raw
- Lettuce has more vitamin A and folate; however, chard raw is richer in vitamin K, vitamin C, copper, magnesium, iron, vitamin E, and potassium.
- Chard raw covers your daily vitamin K needs 586% more than lettuce.
- Chard raw has 3 times less folate than lettuce. Lettuce has 38µg of folate, while chard raw has 14µg.
- Lettuce contains less sodium.
Specific food types used in this comparison are Lettuce, green leaf, raw and Chard, swiss, raw.
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.
| Contains less SodiumSodium | -86.9% |
| Contains more MagnesiumMagnesium | +523.1% |
| Contains more CalciumCalcium | +41.7% |
| Contains more PotassiumPotassium | +95.4% |
| Contains more IronIron | +109.3% |
| Contains more CopperCopper | +517.2% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +58.6% |
| Contains more ManganeseManganese | +46.4% |
| 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 | +75% |
| Contains more FolateFolate | +171.4% |
| Contains more Vitamin CVitamin C | +226.1% |
| Contains more Vitamin EVitamin E | +759.1% |
| Contains more Vitamin B2Vitamin B2 | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +28.4% |
| Contains more Vitamin KVitamin K | +557.2% |
| Contains more CholineCholine | +32.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +32.4% |
| Contains more FatsFats | +33.3% |
| Contains more CarbsCarbs | +30.3% |
| Contains more OtherOther | +150% |
~equal in
Water
~92.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -33.3% |
| Contains more Poly. FatPolyunsaturated fat | +17.1% |
| Contains more Mono. FatMonounsaturated fat | +566.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 126.3µg | 830µg | 586% |
| Vitamin C | 9.2mg | 30mg | 23% |
| Copper | 0.029mg | 0.179mg | 17% |
| Magnesium | 13mg | 81mg | 16% |
| Iron | 0.86mg | 1.8mg | 12% |
| Vitamin E | 0.22mg | 1.89mg | 11% |
| Sodium | 28mg | 213mg | 8% |
| Vitamin A | 370µg | 306µg | 7% |
| Folate | 38µg | 14µg | 6% |
| Manganese | 0.25mg | 0.366mg | 5% |
| Potassium | 194mg | 379mg | 5% |
| Vitamin B1 | 0.07mg | 0.04mg | 3% |
| Zinc | 0.18mg | 0.36mg | 2% |
| Phosphorus | 29mg | 46mg | 2% |
| Calcium | 36mg | 51mg | 2% |
| Vitamin B6 | 0.09mg | 0.099mg | 1% |
| Vitamin B5 | 0.134mg | 0.172mg | 1% |
| Vitamin B2 | 0.08mg | 0.09mg | 1% |
| Choline | 13.6mg | 18mg | 1% |
| Fructose | 0.43g | 1% | |
| Protein | 1.36g | 1.8g | 1% |
| Fiber | 1.3g | 1.6g | 1% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Calories | 15kcal | 19kcal | 0% |
| Fats | 0.15g | 0.2g | 0% |
| Carbs | 2.87g | 3.74g | 0% |
| Net carbs | 1.57g | 2.14g | N/A |
| Sugar | 0.78g | 1.1g | N/A |
| Vitamin B3 | 0.375mg | 0.4mg | 0% |
| Saturated fat | 0.02g | 0.03g | 0% |
| Monounsaturated fat | 0.006g | 0.04g | 0% |
| Polyunsaturated fat | 0.082g | 0.07g | 0% |
| Tryptophan | 0.009mg | 0.017mg | 0% |
| Threonine | 0.059mg | 0.083mg | 0% |
| Isoleucine | 0.084mg | 0.147mg | 0% |
| Leucine | 0.079mg | 0.13mg | 0% |
| Lysine | 0.084mg | 0.099mg | 0% |
| Methionine | 0.016mg | 0.019mg | 0% |
| Phenylalanine | 0.055mg | 0.11mg | 0% |
| Valine | 0.07mg | 0.11mg | 0% |
| Histidine | 0.022mg | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet | Equal | |
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%
185%
Minerals Daily Need Coverage Score
14%
34%
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 - 185mg)
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.01g)
Which food is cheaper?
Chard raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw 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)