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  6. Savoy cabbage vs. Chard raw

Savoy cabbage vs. Chard raw — In-Depth Nutrition Comparison

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Differences between savoy cabbage and chard raw

  • Savoy cabbage has more folate and vitamin B6, while chard raw has more vitamin K, vitamin A, iron, copper, magnesium, vitamin E, and manganese.
  • Chard raw's daily need coverage for vitamin K is 634% higher.
  • Chard raw contains 6 times less folate than savoy cabbage. Savoy cabbage contains 80µg of folate, while chard raw contains 14µg.
  • The amount of sodium in savoy cabbage is lower.

The food types used in this comparison are Cabbage, savoy, raw and Chard, swiss, raw.

Infographic

Savoy cabbage vs Chard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -86.9%
Contains more MagnesiumMagnesium +189.3%
Contains more CalciumCalcium +45.7%
Contains more PotassiumPotassium +64.8%
Contains more IronIron +350%
Contains more CopperCopper +188.7%
Contains more ZincZinc +33.3%
Contains more ManganeseManganese +103.3%
~equal in Phosphorus ~46mg
~equal in Selenium ~0.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B6Vitamin B6 +91.9%
Contains more FolateFolate +471.4%
Contains more Vitamin AVitamin A +512%
Contains more Vitamin EVitamin E +1011.8%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin KVitamin K +1106.4%
Contains more CholineCholine +46.3%
~equal in Vitamin C ~30mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.172mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Savoy cabbage Chard raw DV% diff.
Vitamin K 68.8µg 830µg 634%
Vitamin A 50µg 306µg 28%
Iron 0.4mg 1.8mg 18%
Folate 80µg 14µg 17%
Magnesium 28mg 81mg 13%
Copper 0.062mg 0.179mg 13%
Vitamin E 0.17mg 1.89mg 11%
Sodium 28mg 213mg 8%
Manganese 0.18mg 0.366mg 8%
Vitamin B6 0.19mg 0.099mg 7%
Fiber 3.1g 1.6g 6%
Vitamin B2 0.03mg 0.09mg 5%
Potassium 230mg 379mg 4%
Vitamin B1 0.07mg 0.04mg 3%
Calcium 35mg 51mg 2%
Phosphorus 42mg 46mg 1%
Zinc 0.27mg 0.36mg 1%
Carbs 6.1g 3.74g 1%
Vitamin C 31mg 30mg 1%
Choline 12.3mg 18mg 1%
Vitamin B3 0.3mg 0.4mg 1%
Calories 27kcal 19kcal 0%
Protein 2g 1.8g 0%
Fats 0.1g 0.2g 0%
Net carbs 3g 2.14g N/A
Sugar 2.27g 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.187mg 0.172mg 0%
Saturated fat 0.013g 0.03g 0%
Monounsaturated fat 0.007g 0.04g 0%
Polyunsaturated fat 0.049g 0.07g 0%
Tryptophan 0.02mg 0.017mg 0%
Threonine 0.069mg 0.083mg 0%
Isoleucine 0.101mg 0.147mg 0%
Leucine 0.103mg 0.13mg 0%
Lysine 0.094mg 0.099mg 0%
Methionine 0.02mg 0.019mg 0%
Phenylalanine 0.064mg 0.11mg 0%
Valine 0.085mg 0.11mg 0%
Histidine 0.041mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more CarbsCarbs +63.1%
Contains more FatsFats +100%
Contains more OtherOther +100%
~equal in Protein ~1.8g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated fat -56.7%
Contains more Mono. FatMonounsaturated fat +471.4%
Contains more Poly. FatPolyunsaturated fat +42.9%

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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/nutrients
  2. Chard raw - 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.