Watercress vs. Chard — In-Depth Nutrition Comparison
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How are Watercress and Chard different?
- Watercress is richer in Vitamin C, and Calcium, while Chard is higher in Vitamin K, Iron, Vitamin A RAE, Magnesium, Copper, Vitamin E , and Manganese.
- Chard covers your daily need of Vitamin K 483% more than Watercress.
- Watercress contains 2 times more Calcium than Chard. Watercress contains 120mg of Calcium, while Chard contains 51mg.
- Watercress is lower in Sodium.
Watercress, raw and Chard, swiss, raw types were 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
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Calcium
+135.3%
Contains
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Phosphorus
+30.4%
Contains
less
Sodium
-80.8%
Contains
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Iron
+800%
Contains
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Magnesium
+285.7%
Contains
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Potassium
+14.8%
Contains
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Zinc
+227.3%
Contains
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Copper
+132.5%
Contains
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Manganese
+50%
Equal in Selenium - 0.9
Contains
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Calcium
+135.3%
Contains
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Phosphorus
+30.4%
Contains
less
Sodium
-80.8%
Contains
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Iron
+800%
Contains
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Magnesium
+285.7%
Contains
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Potassium
+14.8%
Contains
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Zinc
+227.3%
Contains
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Copper
+132.5%
Contains
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Manganese
+50%
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.
:
Contains
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Vitamin C
+43.3%
Contains
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Vitamin B1
+125%
Contains
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Vitamin B2
+33.3%
Contains
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Vitamin B5
+80.2%
Contains
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Vitamin B6
+30.3%
Contains
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Vitamin A
+91.7%
Contains
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Vitamin E
+89%
Contains
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Vitamin B3
+100%
Contains
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Folate
+55.6%
Contains
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Vitamin K
+232%
Contains
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Vitamin C
+43.3%
Contains
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Vitamin B1
+125%
Contains
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Vitamin B2
+33.3%
Contains
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Vitamin B5
+80.2%
Contains
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Vitamin B6
+30.3%
Contains
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Vitamin A
+91.7%
Contains
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Vitamin E
+89%
Contains
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Vitamin B3
+100%
Contains
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Folate
+55.6%
Contains
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Vitamin K
+232%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+27.8%
Contains
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Fats
+100%
Contains
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Carbs
+189.9%
Contains
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Other
+33.3%
Equal in Water - 92.66
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
Contains
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Protein
+27.8%
Contains
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Fats
+100%
Contains
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Carbs
+189.9%
Contains
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Other
+33.3%
Equal in Water - 92.66
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+400%
Contains
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Polyunsaturated fat
+100%
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
Saturated Fat:
0.03 g
Monounsaturated Fat:
0.04 g
Polyunsaturated fat:
0.07 g
Contains
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Monounsaturated Fat
+400%
Contains
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Polyunsaturated 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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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.79g | 2.14g |
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| Protein | 2.3g | 1.8g |
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| Fats | 0.1g | 0.2g |
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| Carbs | 1.29g | 3.74g |
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| Calories | 11kcal | 19kcal |
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| Sugar | 0.2g | 1.1g |
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| Fiber | 0.5g | 1.6g |
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| Calcium | 120mg | 51mg |
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| Iron | 0.2mg | 1.8mg |
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| Magnesium | 21mg | 81mg |
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| Phosphorus | 60mg | 46mg |
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| Potassium | 330mg | 379mg |
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| Sodium | 41mg | 213mg |
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| Zinc | 0.11mg | 0.36mg |
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| Copper | 0.077mg | 0.179mg |
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| Manganese | 0.244mg | 0.366mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin A | 3191IU | 6116IU |
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| Vitamin A RAE | 160µg | 306µg |
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| Vitamin E | 1mg | 1.89mg |
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| Vitamin C | 43mg | 30mg |
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| Vitamin B1 | 0.09mg | 0.04mg |
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| Vitamin B2 | 0.12mg | 0.09mg |
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| Vitamin B3 | 0.2mg | 0.4mg |
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| Vitamin B5 | 0.31mg | 0.172mg |
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| Vitamin B6 | 0.129mg | 0.099mg |
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| Folate | 9µg | 14µg |
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| Vitamin K | 250µg | 830µg |
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| Tryptophan | 0.03mg | 0.017mg |
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| Threonine | 0.133mg | 0.083mg |
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| Isoleucine | 0.093mg | 0.147mg |
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| Leucine | 0.166mg | 0.13mg |
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| Lysine | 0.134mg | 0.099mg |
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| Methionine | 0.02mg | 0.019mg |
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| Phenylalanine | 0.114mg | 0.11mg |
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| Valine | 0.137mg | 0.11mg |
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| Histidine | 0.04mg | 0.036mg |
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| Saturated Fat | 0.027g | 0.03g |
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| Monounsaturated Fat | 0.008g | 0.04g |
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| Polyunsaturated fat | 0.035g | 0.07g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
91%
222%
Minerals Daily Need Coverage Score
18%
34%
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 - 172mg)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Watercress is cheaper (difference - $0.4)
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 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.