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  6. Purslane vs. Chard

Purslane vs. Chard — In-Depth Nutrition Comparison

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A recap on differences between Purslane and Chard

  • Chard is higher than Purslane in Copper.
  • The amount of Sodium in Purslane is lower.

Food varieties used in this article are Purslane, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Purslane 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.
Purslane
Purslane
3
:
6
Chard
Chard
Contains more Calcium +12.1%
Contains more Phosphorus +33.3%
Contains less Sodium -74.9%
Contains more Iron +13.6%
Contains more Magnesium +26.5%
Contains more Potassium +11.1%
Contains more Zinc +94.1%
Contains more Copper +44.2%
Contains more Manganese +10.2%
Equal in Selenium - 0.9
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +12.1%
Contains more Phosphorus +33.3%
Contains less Sodium -74.9%
Contains more Iron +13.6%
Contains more Magnesium +26.5%
Contains more Potassium +11.1%
Contains more Zinc +94.1%
Contains more Copper +44.2%
Contains more Manganese +10.2%
Equal in Selenium - 0.9

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.
Purslane
Purslane
5
:
5
Chard
Chard
Contains more Vitamin C +16.7%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +30.2%
Contains more Vitamin B3 +33.3%
Contains more Folate +33.3%
Contains more Vitamin A +363.9%
Contains more Vitamin B5 +352.8%
Contains more Vitamin B6 +16.4%
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
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 C +16.7%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +30.2%
Contains more Vitamin B3 +33.3%
Contains more Folate +33.3%
Contains more Vitamin A +363.9%
Contains more Vitamin B5 +352.8%
Contains more Vitamin B6 +16.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Purslane
Purslane
4
:
1
Chard
Chard
Contains more Fats +350%
Contains more Carbs +21.8%
Equal in Protein - 1.88
Equal in Water - 92.65
Equal in Other - 1.26
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 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 +350%
Contains more Carbs +21.8%
Equal in Protein - 1.88
Equal in Water - 92.65
Equal in Other - 1.26

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Purslane Chard
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Purslane Chard Opinion
Net carbs 3.39g 2.03g Purslane
Protein 2.03g 1.88g Purslane
Fats 0.36g 0.08g Purslane
Carbs 3.39g 4.13g Chard
Calories 20kcal 20kcal
Sugar 1.1g Purslane
Fiber 2.1g Chard
Calcium 65mg 58mg Purslane
Iron 1.99mg 2.26mg Chard
Magnesium 68mg 86mg Chard
Phosphorus 44mg 33mg Purslane
Potassium 494mg 549mg Chard
Sodium 45mg 179mg Purslane
Zinc 0.17mg 0.33mg Chard
Copper 0.113mg 0.163mg Chard
Manganese 0.303mg 0.334mg Chard
Selenium 0.9µg 0.9µg
Vitamin A 1320IU 6124IU Chard
Vitamin A RAE 306µg Chard
Vitamin E 1.89mg Chard
Vitamin C 21mg 18mg Purslane
Vitamin B1 0.047mg 0.034mg Purslane
Vitamin B2 0.112mg 0.086mg Purslane
Vitamin B3 0.48mg 0.36mg Purslane
Vitamin B5 0.036mg 0.163mg Chard
Vitamin B6 0.073mg 0.085mg Chard
Folate 12µg 9µg Purslane
Vitamin K 327.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.012g Purslane
Monounsaturated Fat 0.016g Chard
Polyunsaturated fat 0.028g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

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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
19%
Purslane
113%
Chard
Minerals Daily Need Coverage Score
30%
Purslane
36%
Chard

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Purslane
Purslane contains less Sodium (difference - 134mg)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 32)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.