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, vitamin A, iron, magnesium, copper, potassium, and fiber.
- Daily need coverage for vitamin K for 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
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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 CalciumCalcium | +106.9% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains less SodiumSodium | -77.1% |
| Contains more MagnesiumMagnesium | +309.5% |
| Contains more PotassiumPotassium | +66.4% |
| Contains more IronIron | +1030% |
| Contains more CopperCopper | +111.7% |
| Contains more ZincZinc | +200% |
| Contains more ManganeseManganese | +36.9% |
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.
| Contains more Vitamin CVitamin C | +138.9% |
| Contains more Vitamin B1Vitamin B1 | +164.7% |
| Contains more Vitamin B2Vitamin B2 | +39.5% |
| Contains more Vitamin B5Vitamin B5 | +90.2% |
| Contains more Vitamin B6Vitamin B6 | +51.8% |
| Contains more Vitamin AVitamin A | +91.3% |
| Contains more Vitamin EVitamin E | +89% |
| Contains more Vitamin B3Vitamin B3 | +80% |
| Contains more Vitamin KVitamin K | +30.9% |
| Contains more CholineCholine | +218.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
| Contains more ProteinProtein | +22.3% |
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +220.2% |
~equal in
Water
~92.65g
~equal in
Other
~1.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.028 g
| Contains more Poly. FatPolyunsaturated fat | +25% |
| Contains less Sat. FatSaturated fat | -55.6% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 250µg | 327.3µg | 64% |
| Vitamin C | 43mg | 18mg | 28% |
| Iron | 0.2mg | 2.26mg | 26% |
| Vitamin A | 160µg | 306µg | 16% |
| Magnesium | 21mg | 86mg | 15% |
| Copper | 0.077mg | 0.163mg | 10% |
| Fiber | 0.5g | 2.1g | 6% |
| Vitamin E | 1mg | 1.89mg | 6% |
| Calcium | 120mg | 58mg | 6% |
| Potassium | 330mg | 549mg | 6% |
| Sodium | 41mg | 179mg | 6% |
| Vitamin B1 | 0.09mg | 0.034mg | 5% |
| Phosphorus | 60mg | 33mg | 4% |
| Choline | 9mg | 28.7mg | 4% |
| Manganese | 0.244mg | 0.334mg | 4% |
| Vitamin B6 | 0.129mg | 0.085mg | 3% |
| Vitamin B5 | 0.31mg | 0.163mg | 3% |
| Vitamin B2 | 0.12mg | 0.086mg | 3% |
| Zinc | 0.11mg | 0.33mg | 2% |
| Vitamin B3 | 0.2mg | 0.36mg | 1% |
| Carbs | 1.29g | 4.13g | 1% |
| Protein | 2.3g | 1.88g | 1% |
| Calories | 11kcal | 20kcal | 0% |
| Fats | 0.1g | 0.08g | 0% |
| Net carbs | 0.79g | 2.03g | N/A |
| Sugar | 0.2g | 1.1g | N/A |
| Selenium | 0.9µg | 0.9µg | 0% |
| Folate | 9µg | 9µg | 0% |
| Saturated fat | 0.027g | 0.012g | 0% |
| Monounsaturated fat | 0.008g | 0.016g | 0% |
| Polyunsaturated fat | 0.035g | 0.028g | 0% |
| Tryptophan | 0.03mg | 0.018mg | 0% |
| Threonine | 0.133mg | 0.086mg | 0% |
| Isoleucine | 0.093mg | 0.154mg | 0% |
| Leucine | 0.166mg | 0.135mg | 0% |
| Lysine | 0.134mg | 0.103mg | 0% |
| Methionine | 0.02mg | 0.02mg | 0% |
| Phenylalanine | 0.114mg | 0.114mg | 0% |
| Valine | 0.137mg | 0.114mg | 0% |
| Histidine | 0.04mg | 0.038mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
74%
85%
Minerals Daily Need Coverage Score
18%
36%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 138mg)
Which food is lower in Saturated fat?
Chard is lower in Saturated fat (difference - 0.015g)
Which food is richer in minerals?
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.