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  6. Garden cress vs. Chard raw

Garden cress vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between garden cress and chard raw

  • Garden cress has more vitamin C, folate, vitamin B2, vitamin B6, manganese, and potassium; however, chard raw is richer in vitamin K, magnesium, and vitamin E.
  • Chard raw covers your daily vitamin K needs 240% more than garden cress.
  • Chard raw has 6 times less folate than garden cress. Garden cress has 80µg of folate, while chard raw has 14µg.
  • Garden cress contains less sodium.

Specific food types used in this comparison are Cress, garden, raw and Chard, swiss, raw.

Infographic

Garden cress vs Chard raw 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.
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%
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 +58.8%
Contains more PotassiumPotassium +59.9%
Contains more PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +51.1%
Contains more MagnesiumMagnesium +113.2%
Contains more IronIron +38.5%
Contains more ZincZinc +56.5%
~equal in Copper ~0.179mg
~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.
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%
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 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Contains more Vitamin CVitamin C +130%
Contains more Vitamin AVitamin A +13.1%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +40.7%
Contains more Vitamin B6Vitamin B6 +149.5%
Contains more FolateFolate +471.4%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin KVitamin K +53.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Chard raw DV% diff.
Vitamin K 541.9µg 830µg 240%
Vitamin C 69mg 30mg 43%
Folate 80µg 14µg 17%
Vitamin B2 0.26mg 0.09mg 13%
Vitamin B6 0.247mg 0.099mg 11%
Magnesium 38mg 81mg 10%
Sodium 14mg 213mg 9%
Vitamin E 0.7mg 1.89mg 8%
Manganese 0.553mg 0.366mg 8%
Potassium 606mg 379mg 7%
Iron 1.3mg 1.8mg 6%
Phosphorus 76mg 46mg 4%
Vitamin A 346µg 306µg 4%
Vitamin B3 1mg 0.4mg 4%
Calcium 81mg 51mg 3%
Vitamin B1 0.08mg 0.04mg 3%
Protein 2.6g 1.8g 2%
Fiber 1.1g 1.6g 2%
Calories 32kcal 19kcal 1%
Fats 0.7g 0.2g 1%
Carbs 5.5g 3.74g 1%
Copper 0.17mg 0.179mg 1%
Zinc 0.23mg 0.36mg 1%
Vitamin B5 0.242mg 0.172mg 1%
Polyunsaturated fat 0.228g 0.07g 1%
Protein per 100 calories 8.1g 9.5g N/A
Calories per 10 g protein 123kcal 106kcal N/A
Weight per 100 calories 313g 526g N/A
Net carbs 4.4g 2.14g N/A
Sugar 4.4g 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Choline 19.5mg 18mg 0%
Saturated fat 0.023g 0.03g 0%
Monounsaturated fat 0.239g 0.04g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 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 +44.4%
Contains more FatsFats +250%
Contains more CarbsCarbs +47.1%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 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 -23.3%
Contains more Mono. FatMonounsaturated fat +497.5%
Contains more Poly. FatPolyunsaturated fat +225.7%

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