Chard vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are Chard and Marrow-stem Kale different?
- Chard is higher in Iron, Magnesium, Copper, and Potassium, however, Marrow-stem Kale is richer in Vitamin K, Folate, Vitamin C, Calcium, Manganese, and Fiber.
- Daily need coverage for Vitamin K from Marrow-stem Kale is 92% higher.
- Chard contains 5 times more Iron than Marrow-stem Kale. While Chard contains 2.26mg of Iron, Marrow-stem Kale contains only 0.47mg.
Chard, swiss, cooked, boiled, drained, without salt and Collards, raw are the varieties used in this article.
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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.
Contains
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Iron
+380.9%
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Magnesium
+218.5%
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Phosphorus
+32%
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Potassium
+157.7%
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Zinc
+57.1%
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Copper
+254.3%
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Calcium
+300%
Contains
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Sodium
-90.5%
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Manganese
+97%
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Selenium
+44.4%
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Iron
+380.9%
Contains
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Magnesium
+218.5%
Contains
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Phosphorus
+32%
Contains
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Potassium
+157.7%
Contains
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Zinc
+57.1%
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Copper
+254.3%
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Calcium
+300%
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Sodium
-90.5%
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Manganese
+97%
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Selenium
+44.4%
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.
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Contains
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Vitamin A
+22%
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Vitamin E
+19.6%
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Vitamin C
+96.1%
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Vitamin B1
+58.8%
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Vitamin B2
+51.2%
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Vitamin B3
+106.1%
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Vitamin B5
+63.8%
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Vitamin B6
+94.1%
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Folate
+1333.3%
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Vitamin K
+33.5%
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Vitamin A
+22%
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Vitamin E
+19.6%
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Vitamin C
+96.1%
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Vitamin B1
+58.8%
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Vitamin B2
+51.2%
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Vitamin B3
+106.1%
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Vitamin B5
+63.8%
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Vitamin B6
+94.1%
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Folate
+1333.3%
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Vitamin K
+33.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+60.6%
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Fats
+662.5%
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Carbs
+31.2%
Equal in Water - 89.62
Equal in Other - 1.33
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
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Protein
+60.6%
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Fats
+662.5%
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Carbs
+31.2%
Equal in Water - 89.62
Equal in Other - 1.33
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-78.2%
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Monounsaturated Fat
+87.5%
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Polyunsaturated fat
+617.9%
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.028 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
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Saturated Fat
-78.2%
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Monounsaturated Fat
+87.5%
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Polyunsaturated fat
+617.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.03g | 1.42g |
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| Protein | 1.88g | 3.02g |
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| Fats | 0.08g | 0.61g |
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| Carbs | 4.13g | 5.42g |
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| Calories | 20kcal | 32kcal |
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| Sugar | 1.1g | 0.46g |
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| Fiber | 2.1g | 4g |
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| Calcium | 58mg | 232mg |
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| Iron | 2.26mg | 0.47mg |
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| Magnesium | 86mg | 27mg |
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| Phosphorus | 33mg | 25mg |
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| Potassium | 549mg | 213mg |
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| Sodium | 179mg | 17mg |
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| Zinc | 0.33mg | 0.21mg |
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| Copper | 0.163mg | 0.046mg |
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| Manganese | 0.334mg | 0.658mg |
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| Selenium | 0.9µg | 1.3µg |
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| Vitamin A | 6124IU | 5019IU |
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| Vitamin A RAE | 306µg | 251µg |
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| Vitamin E | 1.89mg | 2.26mg |
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| Vitamin C | 18mg | 35.3mg |
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| Vitamin B1 | 0.034mg | 0.054mg |
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| Vitamin B2 | 0.086mg | 0.13mg |
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| Vitamin B3 | 0.36mg | 0.742mg |
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| Vitamin B5 | 0.163mg | 0.267mg |
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| Vitamin B6 | 0.085mg | 0.165mg |
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| Folate | 9µg | 129µg |
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| Vitamin K | 327.3µg | 437.1µg |
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| Tryptophan | 0.018mg | 0.031mg |
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| Threonine | 0.086mg | 0.086mg | |
| Isoleucine | 0.154mg | 0.1mg |
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| Leucine | 0.135mg | 0.151mg |
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| Lysine | 0.103mg | 0.117mg |
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| Methionine | 0.02mg | 0.033mg |
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| Phenylalanine | 0.114mg | 0.087mg |
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| Valine | 0.114mg | 0.12mg |
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| Histidine | 0.038mg | 0.047mg |
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| Saturated Fat | 0.012g | 0.055g |
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| Monounsaturated Fat | 0.016g | 0.03g |
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| Polyunsaturated fat | 0.028g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
113%
147%
Minerals Daily Need Coverage Score
36%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 162mg)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.043g)
Which food is cheaper?
Chard is cheaper (difference - $0.5)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)