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Marrow-stem Kale vs Chard - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 196mg)
Which food contains less Sugars?
Marrow-stem Kale
Marrow-stem Kale contains less Sugars (difference - 0.64g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.025g)
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)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marrow-stem Kale Chard
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugars ok
Rich in minerals ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Marrow-stem Kale Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
186
Marrow-stem Kale
309
Chard
Mineral Summary Score
17
Marrow-stem Kale
27
Chard

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Chard
Contains more Calcium +354.9%
Contains less Sodium -92%
Contains more Iron +283%
Contains more Potassium +77.9%
Contains more Magnesium +200%
Contains more Copper +289.1%
Contains more Zinc +71.4%
Contains more Phosphorus +84%
Contains more Calcium +354.9%
Contains less Sodium -92%
Contains more Iron +283%
Contains more Potassium +77.9%
Contains more Magnesium +200%
Contains more Copper +289.1%
Contains more Zinc +71.4%
Contains more Phosphorus +84%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Chard
Contains more Vitamin C +17.7%
Contains more Vitamin E +19.6%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +66.7%
Contains more Vitamin A +21.9%
Contains more Vitamin K +89.9%
Contains more Vitamin C +17.7%
Contains more Vitamin E +19.6%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +66.7%
Contains more Vitamin A +21.9%
Contains more Vitamin K +89.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
18%
Marrow-stem Kale
11%
Chard
Carbohydrates
5%
Marrow-stem Kale
4%
Chard
Fats
3%
Marrow-stem Kale
1%
Chard

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Marrow-stem Kale Chard Opinion
Calories 32 19 Marrow-stem Kale
Protein 3.02 1.8 Marrow-stem Kale
Fats 0.61 0.2 Marrow-stem Kale
Vitamin C 35.3 30 Marrow-stem Kale
Carbs 5.42 3.74 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 1.8 Chard
Calcium 232 51 Marrow-stem Kale
Potassium 213 379 Chard
Magnesium 27 81 Chard
Sugars 0.46 1.1 Chard
Fiber 4 1.6 Marrow-stem Kale
Copper 0.046 0.179 Chard
Zinc 0.21 0.36 Chard
Starch
Phosphorus 25 46 Chard
Sodium 17 213 Marrow-stem Kale
Vitamin A 5019 6116 Chard
Vitamin E 2.26 1.89 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.04 Marrow-stem Kale
Vitamin B2 0.13 0.09 Marrow-stem Kale
Vitamin B3 0.742 0.4 Marrow-stem Kale
Vitamin B5 0.267 0.172 Marrow-stem Kale
Vitamin B6 0.165 0.099 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 437.1 830 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.055 0.03 Chard
Monounsaturated Fat 0.03 0.04 Chard
Polyunsaturated fat 0.201 0.07 Marrow-stem Kale
Tryptophan 0.031 0.017 Marrow-stem Kale
Threonine 0.086 0.083 Marrow-stem Kale
Isoleucine 0.1 0.147 Chard
Leucine 0.151 0.13 Marrow-stem Kale
Lysine 0.117 0.099 Marrow-stem Kale
Methionine 0.033 0.019 Marrow-stem Kale
Phenylalanine 0.087 0.11 Chard
Valine 0.12 0.11 Marrow-stem Kale
Histidine 0.047 0.036 Marrow-stem Kale
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.