Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard
  5. Compare
  6. Chard vs. Garden cress

Chard vs. Garden cress — In-Depth Nutrition Comparison

Compare

Differences between chard and garden cress

  • Chard has more iron, magnesium, and vitamin E, while garden cress has more vitamin K, vitamin C, folate, vitamin B2, vitamin B6, and manganese.
  • Garden cress's daily need coverage for vitamin K is 179% higher.
  • Garden cress contains 13 times less sodium than chard. Chard contains 179mg of sodium, while garden cress contains 14mg.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Cress, garden, raw.

Infographic

Chard vs Garden cress infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Chard
Chard
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +126.3%
Contains more IronIron +73.8%
Contains more ZincZinc +43.5%
Contains more CalciumCalcium +39.7%
Contains more PotassiumPotassium +10.4%
Contains more PhosphorusPhosphorus +130.3%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +65.6%
~equal in Copper ~0.17mg
~equal in Selenium ~0.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Chard
Chard
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 230% 0% 115% 14% 20% 60% 19% 15% 57% 0% 1355% 60%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin CVitamin C +283.3%
Contains more Vitamin AVitamin A +13.1%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +202.3%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +48.5%
Contains more Vitamin B6Vitamin B6 +190.6%
Contains more Vitamin KVitamin K +65.6%
Contains more FolateFolate +788.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Garden cress DV% diff.
Vitamin K 327.3µg 541.9µg 179%
Vitamin C 18mg 69mg 57%
Folate 9µg 80µg 18%
Vitamin B2 0.086mg 0.26mg 13%
Iron 2.26mg 1.3mg 12%
Vitamin B6 0.085mg 0.247mg 12%
Magnesium 86mg 38mg 11%
Manganese 0.334mg 0.553mg 10%
Vitamin E 1.89mg 0.7mg 8%
Sodium 179mg 14mg 7%
Phosphorus 33mg 76mg 6%
Fiber 2.1g 1.1g 4%
Vitamin A 306µg 346µg 4%
Vitamin B1 0.034mg 0.08mg 4%
Vitamin B3 0.36mg 1mg 4%
Calcium 58mg 81mg 2%
Potassium 549mg 606mg 2%
Vitamin B5 0.163mg 0.242mg 2%
Choline 28.7mg 19.5mg 2%
Calories 20kcal 32kcal 1%
Protein 1.88g 2.6g 1%
Fats 0.08g 0.7g 1%
Copper 0.163mg 0.17mg 1%
Zinc 0.33mg 0.23mg 1%
Monounsaturated fat 0.016g 0.239g 1%
Polyunsaturated fat 0.028g 0.228g 1%
Protein per 100 calories 9.4g 8.1g N/A
Calories per 10 g protein 106kcal 123kcal N/A
Weight per 100 calories 500g 313g N/A
Net carbs 2.03g 4.4g N/A
Carbs 4.13g 5.5g 0%
Sugar 1.1g 4.4g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.012g 0.023g 0%
Tryptophan 0.018mg 0%
Threonine 0.086mg 0%
Isoleucine 0.154mg 0%
Leucine 0.135mg 0%
Lysine 0.103mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.114mg 0%
Histidine 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +38.3%
Contains more FatsFats +775%
Contains more CarbsCarbs +33.2%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -47.8%
Contains more Mono. FatMonounsaturated fat +1393.8%
Contains more Poly. FatPolyunsaturated fat +714.3%

People also compare

Chard
Chard vs Celery
Celery
Chard
Chard vs Celeriac
Celeriac
Chard
Chard vs Chayote
Chayote
Garden cress
Garden cress vs Watercress
Watercress
Garden cress
Garden cress vs Chard raw
Chard raw
Garden cress
Garden cress vs Coriander
Coriander

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.