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  6. Lettuce vs. Chard

Lettuce vs. Chard — In-Depth Nutrition Comparison

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Differences between lettuce and chard

  • Lettuce has more vitamin A and folate, while chard has more vitamin K, iron, magnesium, copper, vitamin E, potassium, and vitamin C.
  • Chard's daily need coverage for vitamin K is 168% higher.
  • Chard contains 4 times less folate than lettuce. Lettuce contains 38µg of folate, while chard contains 9µg.
  • The amount of sodium in lettuce is lower.

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

Infographic

Lettuce vs Chard 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.
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%
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%
Contains less SodiumSodium -84.4%
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%

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 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%
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%
Contains more Vitamin AVitamin A +20.9%
Contains more Vitamin B1Vitamin B1 +105.9%
Contains more FolateFolate +322.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.086mg
~equal in Vitamin B3 ~0.36mg
~equal in Vitamin B6 ~0.085mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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