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  6. Watercress vs. Chard

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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Chard
Chard
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
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%
~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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Chard
Chard
5
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Watercress Chard 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Chard
Chard
2
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 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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Chard
Chard
2
21% 29% 50%
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%

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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.