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Watercress vs. Chard — In-Depth Nutrition Comparison

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How are Watercress and Chard different?

  • Watercress is higher in Vitamin C, and Calcium, however, Chard is richer in Vitamin K, Iron, Vitamin A RAE, Magnesium, Copper, Potassium, and Fiber.
  • Daily need coverage for Vitamin K from Chard is 64% higher.
  • Watercress contains 2 times more Vitamin C than Chard. While Watercress contains 43mg of Vitamin C, Chard contains only 18mg.
  • Watercress has less Sodium.

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

Infographic

Watercress vs Chard 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 more Calcium +106.9%
Contains more Phosphorus +81.8%
Contains less Sodium -77.1%
Contains more Iron +1030%
Contains more Magnesium +309.5%
Contains more Potassium +66.4%
Contains more Zinc +200%
Contains more Copper +111.7%
Contains more Manganese +36.9%
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +106.9%
Contains more Phosphorus +81.8%
Contains less Sodium -77.1%
Contains more Iron +1030%
Contains more Magnesium +309.5%
Contains more Potassium +66.4%
Contains more Zinc +200%
Contains more Copper +111.7%
Contains more Manganese +36.9%
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.
:
4
Chard
Contains more Vitamin C +138.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B5 +90.2%
Contains more Vitamin B6 +51.8%
Contains more Vitamin A +91.9%
Contains more Vitamin E +89%
Contains more Vitamin B3 +80%
Contains more Vitamin K +30.9%
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
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 +138.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B5 +90.2%
Contains more Vitamin B6 +51.8%
Contains more Vitamin A +91.9%
Contains more Vitamin E +89%
Contains more Vitamin B3 +80%
Contains more Vitamin K +30.9%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.3%
Contains more Fats +25%
Contains more Carbs +220.2%
Equal in Water - 92.65
Equal in Other - 1.26
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
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 Protein +22.3%
Contains more Fats +25%
Contains more Carbs +220.2%
Equal in Water - 92.65
Equal in Other - 1.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +25%
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +100%
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +25%
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Chard Opinion
Net carbs 0.79g 2.03g Chard
Protein 2.3g 1.88g Watercress
Fats 0.1g 0.08g Watercress
Carbs 1.29g 4.13g Chard
Calories 11kcal 20kcal Chard
Sugar 0.2g 1.1g Watercress
Fiber 0.5g 2.1g Chard
Calcium 120mg 58mg Watercress
Iron 0.2mg 2.26mg Chard
Magnesium 21mg 86mg Chard
Phosphorus 60mg 33mg Watercress
Potassium 330mg 549mg Chard
Sodium 41mg 179mg Watercress
Zinc 0.11mg 0.33mg Chard
Copper 0.077mg 0.163mg Chard
Manganese 0.244mg 0.334mg Chard
Selenium 0.9µg 0.9µg
Vitamin A 3191IU 6124IU Chard
Vitamin A RAE 160µg 306µg Chard
Vitamin E 1mg 1.89mg Chard
Vitamin C 43mg 18mg Watercress
Vitamin B1 0.09mg 0.034mg Watercress
Vitamin B2 0.12mg 0.086mg Watercress
Vitamin B3 0.2mg 0.36mg Chard
Vitamin B5 0.31mg 0.163mg Watercress
Vitamin B6 0.129mg 0.085mg Watercress
Folate 9µg 9µg
Vitamin K 250µg 327.3µg Chard
Tryptophan 0.03mg 0.018mg Watercress
Threonine 0.133mg 0.086mg Watercress
Isoleucine 0.093mg 0.154mg Chard
Leucine 0.166mg 0.135mg Watercress
Lysine 0.134mg 0.103mg Watercress
Methionine 0.02mg 0.02mg
Phenylalanine 0.114mg 0.114mg
Valine 0.137mg 0.114mg Watercress
Histidine 0.04mg 0.038mg Watercress
Saturated Fat 0.027g 0.012g Chard
Monounsaturated Fat 0.008g 0.016g Chard
Polyunsaturated fat 0.035g 0.028g Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
91%
Watercress
113%
Chard
Minerals Daily Need Coverage Score
18%
Watercress
36%
Chard

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 138mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.015g)
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 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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.