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  6. Watercress vs. Chard raw

Watercress vs. Chard raw — In-Depth Nutrition Comparison

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How are watercress and chard raw different?

  • Watercress is richer in vitamin C and calcium, while chard raw is higher in vitamin K, vitamin A, iron, magnesium, copper, vitamin E, and manganese.
  • Chard raw covers your daily need for vitamin K, 483% more than watercress.
  • Watercress contains 2 times more calcium than chard raw. Watercress contains 120mg of calcium, while chard raw contains 51mg.
  • Watercress is lower in sodium.

Watercress, raw and Chard, swiss, raw types were used in this article.

Infographic

Watercress vs Chard raw 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%
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 more CalciumCalcium +135.3%
Contains more PhosphorusPhosphorus +30.4%
Contains less SodiumSodium -80.8%
Contains more MagnesiumMagnesium +285.7%
Contains more PotassiumPotassium +14.8%
Contains more IronIron +800%
Contains more CopperCopper +132.5%
Contains more ZincZinc +227.3%
Contains more ManganeseManganese +50%
~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%
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 CVitamin C +43.3%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +80.2%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more Vitamin AVitamin A +91.3%
Contains more Vitamin EVitamin E +89%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin KVitamin K +232%
Contains more FolateFolate +55.6%
Contains more CholineCholine +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Chard raw DV% diff.
Vitamin K 250µg 830µg 483%
Iron 0.2mg 1.8mg 20%
Vitamin A 160µg 306µg 16%
Vitamin C 43mg 30mg 14%
Magnesium 21mg 81mg 14%
Copper 0.077mg 0.179mg 11%
Calcium 120mg 51mg 7%
Sodium 41mg 213mg 7%
Vitamin E 1mg 1.89mg 6%
Manganese 0.244mg 0.366mg 5%
Vitamin B1 0.09mg 0.04mg 4%
Fiber 0.5g 1.6g 4%
Vitamin B5 0.31mg 0.172mg 3%
Zinc 0.11mg 0.36mg 2%
Phosphorus 60mg 46mg 2%
Choline 9mg 18mg 2%
Vitamin B6 0.129mg 0.099mg 2%
Vitamin B2 0.12mg 0.09mg 2%
Potassium 330mg 379mg 1%
Carbs 1.29g 3.74g 1%
Folate 9µg 14µg 1%
Protein 2.3g 1.8g 1%
Vitamin B3 0.2mg 0.4mg 1%
Calories 11kcal 19kcal 0%
Fats 0.1g 0.2g 0%
Net carbs 0.79g 2.14g N/A
Sugar 0.2g 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.027g 0.03g 0%
Monounsaturated fat 0.008g 0.04g 0%
Polyunsaturated fat 0.035g 0.07g 0%
Tryptophan 0.03mg 0.017mg 0%
Threonine 0.133mg 0.083mg 0%
Isoleucine 0.093mg 0.147mg 0%
Leucine 0.166mg 0.13mg 0%
Lysine 0.134mg 0.099mg 0%
Methionine 0.02mg 0.019mg 0%
Phenylalanine 0.114mg 0.11mg 0%
Valine 0.137mg 0.11mg 0%
Histidine 0.04mg 0.036mg 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
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 ProteinProtein +27.8%
Contains more FatsFats +100%
Contains more CarbsCarbs +189.9%
Contains more OtherOther +33.3%
~equal in Water ~92.66g

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
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 -10%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +100%

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 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.