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  6. Chard vs. Lettuce

Chard vs. Lettuce — In-Depth Nutrition Comparison

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Differences between chard and lettuce

  • Chard has more vitamin K, iron, magnesium, copper, vitamin E, potassium, and vitamin C, while lettuce has more vitamin A and folate.
  • Chard's daily need coverage for vitamin K is 168% higher.
  • Lettuce contains 9 times less vitamin E than chard. Chard contains 1.89mg of vitamin E, while lettuce contains 0.22mg.
  • The amount of sodium in lettuce is lower.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Lettuce, green leaf, raw.

Infographic

Chard vs Lettuce infographic
Infographic link

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.
Chard
Chard
9
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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +561.5%
Contains more CalciumCalcium +61.1%
Contains more PotassiumPotassium +183%
Contains more IronIron +162.8%
Contains more CopperCopper +462.1%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +13.8%
Contains more ManganeseManganese +33.6%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -84.4%

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.
Chard
Chard
4
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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Contains more Vitamin CVitamin C +95.7%
Contains more Vitamin EVitamin E +759.1%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more Vitamin KVitamin K +159.1%
Contains more Vitamin AVitamin A +20.9%
Contains more Vitamin B1Vitamin B1 +105.9%
Contains more FolateFolate +322.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B3 ~0.375mg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Lettuce DV% diff.
Vitamin K 327.3µg 126.3µg 168%
Iron 2.26mg 0.86mg 18%
Magnesium 86mg 13mg 17%
Copper 0.163mg 0.029mg 15%
Vitamin E 1.89mg 0.22mg 11%
Vitamin C 18mg 9.2mg 10%
Potassium 549mg 194mg 10%
Sodium 179mg 28mg 7%
Vitamin A 306µg 370µg 7%
Folate 9µg 38µg 7%
Manganese 0.334mg 0.25mg 4%
Fiber 2.1g 1.3g 3%
Vitamin B1 0.034mg 0.07mg 3%
Choline 28.7mg 13.6mg 3%
Calcium 58mg 36mg 2%
Protein 1.88g 1.36g 1%
Zinc 0.33mg 0.18mg 1%
Phosphorus 33mg 29mg 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B5 0.163mg 0.134mg 1%
Fructose 0.43g 1%
Calories 20kcal 15kcal 0%
Protein per 100 calories 9.4g 9.1g N/A
Calories per 10 g protein 106kcal 110kcal N/A
Weight per 100 calories 500g 667g N/A
Fats 0.08g 0.15g 0%
Net carbs 2.03g 1.57g N/A
Carbs 4.13g 2.87g 0%
Sugar 1.1g 0.78g N/A
Vitamin B2 0.086mg 0.08mg 0%
Vitamin B3 0.36mg 0.375mg 0%
Vitamin B6 0.085mg 0.09mg 0%
Saturated fat 0.012g 0.02g 0%
Monounsaturated fat 0.016g 0.006g 0%
Polyunsaturated fat 0.028g 0.082g 0%
Tryptophan 0.018mg 0.009mg 0%
Threonine 0.086mg 0.059mg 0%
Isoleucine 0.154mg 0.084mg 0%
Leucine 0.135mg 0.079mg 0%
Lysine 0.103mg 0.084mg 0%
Methionine 0.02mg 0.016mg 0%
Phenylalanine 0.114mg 0.055mg 0%
Valine 0.114mg 0.07mg 0%
Histidine 0.038mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +38.2%
Contains more CarbsCarbs +43.9%
Contains more OtherOther +96.9%
Contains more FatsFats +87.5%
~equal in Water ~94.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +166.7%
Contains more Poly. FatPolyunsaturated fat +192.9%

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.