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  6. Broccoli vs. Chard

Broccoli vs. Chard — In-Depth Nutrition Comparison

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How are Broccoli and Chard different?

  • Broccoli is richer in Vitamin C, Folate, Vitamin B5, and Vitamin B6, while Chard is higher in Vitamin K, Vitamin A RAE, Iron, Magnesium, Copper, and Vitamin E .
  • Chard covers your daily need of Vitamin K 188% more than Broccoli.
  • Broccoli contains 7 times more Folate than Chard. Broccoli contains 63µg of Folate, while Chard contains 9µg.

Broccoli, raw and Chard, swiss, cooked, boiled, drained, without salt types were used in this article.

Infographic

Broccoli 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.
Broccoli
Broccoli
4
:
6
Chard
Chard
Contains more Phosphorus +100%
Contains less Sodium -81.6%
Contains more Zinc +24.2%
Contains more Selenium +177.8%
Contains more Calcium +23.4%
Contains more Iron +209.6%
Contains more Magnesium +309.5%
Contains more Potassium +73.7%
Contains more Copper +232.7%
Contains more Manganese +59%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +100%
Contains less Sodium -81.6%
Contains more Zinc +24.2%
Contains more Selenium +177.8%
Contains more Calcium +23.4%
Contains more Iron +209.6%
Contains more Magnesium +309.5%
Contains more Potassium +73.7%
Contains more Copper +232.7%
Contains more Manganese +59%

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.
Broccoli
Broccoli
7
:
3
Chard
Chard
Contains more Vitamin C +395.6%
Contains more Vitamin B1 +108.8%
Contains more Vitamin B2 +36%
Contains more Vitamin B3 +77.5%
Contains more Vitamin B5 +251.5%
Contains more Vitamin B6 +105.9%
Contains more Folate +600%
Contains more Vitamin A +883%
Contains more Vitamin E +142.3%
Contains more Vitamin K +222.1%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin C +395.6%
Contains more Vitamin B1 +108.8%
Contains more Vitamin B2 +36%
Contains more Vitamin B3 +77.5%
Contains more Vitamin B5 +251.5%
Contains more Vitamin B6 +105.9%
Contains more Folate +600%
Contains more Vitamin A +883%
Contains more Vitamin E +142.3%
Contains more Vitamin K +222.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
3
:
2
Chard
Chard
Contains more Protein +50%
Contains more Fats +362.5%
Contains more Carbs +60.8%
Contains more Other +44.8%
Equal in Water - 92.65
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Chard
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 Protein +50%
Contains more Fats +362.5%
Contains more Carbs +60.8%
Contains more Other +44.8%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +35.7%
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +45.5%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +35.7%
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +45.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Chard
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Broccoli Chard Opinion
Net carbs 4.04g 2.03g Broccoli
Protein 2.82g 1.88g Broccoli
Fats 0.37g 0.08g Broccoli
Carbs 6.64g 4.13g Broccoli
Calories 34kcal 20kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 1.1g Chard
Fiber 2.6g 2.1g Broccoli
Calcium 47mg 58mg Chard
Iron 0.73mg 2.26mg Chard
Magnesium 21mg 86mg Chard
Phosphorus 66mg 33mg Broccoli
Potassium 316mg 549mg Chard
Sodium 33mg 179mg Broccoli
Zinc 0.41mg 0.33mg Broccoli
Copper 0.049mg 0.163mg Chard
Manganese 0.21mg 0.334mg Chard
Selenium 2.5µg 0.9µg Broccoli
Vitamin A 623IU 6124IU Chard
Vitamin A RAE 31µg 306µg Chard
Vitamin E 0.78mg 1.89mg Chard
Vitamin C 89.2mg 18mg Broccoli
Vitamin B1 0.071mg 0.034mg Broccoli
Vitamin B2 0.117mg 0.086mg Broccoli
Vitamin B3 0.639mg 0.36mg Broccoli
Vitamin B5 0.573mg 0.163mg Broccoli
Vitamin B6 0.175mg 0.085mg Broccoli
Folate 63µg 9µg Broccoli
Vitamin K 101.6µg 327.3µg Chard
Tryptophan 0.033mg 0.018mg Broccoli
Threonine 0.088mg 0.086mg Broccoli
Isoleucine 0.079mg 0.154mg Chard
Leucine 0.129mg 0.135mg Chard
Lysine 0.135mg 0.103mg Broccoli
Methionine 0.038mg 0.02mg Broccoli
Phenylalanine 0.117mg 0.114mg Broccoli
Valine 0.125mg 0.114mg Broccoli
Histidine 0.059mg 0.038mg Broccoli
Saturated Fat 0.039g 0.012g Chard
Monounsaturated Fat 0.011g 0.016g Chard
Polyunsaturated fat 0.038g 0.028g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
113%
Chard
Minerals Daily Need Coverage Score
19%
Broccoli
36%
Chard

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 146mg)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.