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  6. Broccoli vs. Chard raw

Broccoli vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between Broccoli and Chard raw?

  • Broccoli is higher in Vitamin C, Folate, and Vitamin B5, yet Chard raw is higher in Vitamin K, Vitamin A, Copper, Magnesium, Iron, and Vitamin E.
  • Chard raw's daily need coverage for Vitamin K is 607% more.
  • Broccoli has 5 times more Folate than Chard raw. While Broccoli has 63µg of Folate, Chard raw has only 14µg.
  • The amount of Sodium in Broccoli is lower.

We used Broccoli, raw and Chard, swiss, raw types in this article.

Infographic

Broccoli vs Chard raw 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 ZincZinc +13.9%
Contains more PhosphorusPhosphorus +43.5%
Contains less SodiumSodium -84.5%
Contains more SeleniumSelenium +177.8%
Contains more MagnesiumMagnesium +285.7%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +146.6%
Contains more CopperCopper +265.3%
Contains more ManganeseManganese +74.3%
~equal in Calcium ~51mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 100% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +197.3%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +59.8%
Contains more Vitamin B5Vitamin B5 +233.1%
Contains more Vitamin B6Vitamin B6 +76.8%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +881.7%
Contains more Vitamin EVitamin E +142.3%
Contains more Vitamin KVitamin K +716.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +56.7%
Contains more FatsFats +85%
Contains more CarbsCarbs +77.5%
Contains more OtherOther +83.9%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -23.1%
Contains more Mono. FatMonounsaturated Fat +263.6%
Contains more Poly. FatPolyunsaturated fat +84.2%

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 raw
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Broccoli Chard raw Opinion
Calories 34kcal 19kcal Broccoli
Protein 2.82g 1.8g Broccoli
Fats 0.37g 0.2g Broccoli
Vitamin C 89.2mg 30mg Broccoli
Net carbs 4.04g 2.14g Broccoli
Carbs 6.64g 3.74g Broccoli
Magnesium 21mg 81mg Chard raw
Calcium 47mg 51mg Chard raw
Potassium 316mg 379mg Chard raw
Iron 0.73mg 1.8mg Chard raw
Sugar 1.7g 1.1g Chard raw
Fiber 2.6g 1.6g Broccoli
Copper 0.049mg 0.179mg Chard raw
Zinc 0.41mg 0.36mg Broccoli
Phosphorus 66mg 46mg Broccoli
Sodium 33mg 213mg Broccoli
Vitamin A 623IU 6116IU Chard raw
Vitamin A 31µg 306µg Chard raw
Vitamin E 0.78mg 1.89mg Chard raw
Manganese 0.21mg 0.366mg Chard raw
Selenium 2.5µg 0.9µg Broccoli
Vitamin B1 0.071mg 0.04mg Broccoli
Vitamin B2 0.117mg 0.09mg Broccoli
Vitamin B3 0.639mg 0.4mg Broccoli
Vitamin B5 0.573mg 0.172mg Broccoli
Vitamin B6 0.175mg 0.099mg Broccoli
Vitamin K 101.6µg 830µg Chard raw
Folate 63µg 14µg Broccoli
Choline 18.7mg 18mg Broccoli
Saturated Fat 0.039g 0.03g Chard raw
Monounsaturated Fat 0.011g 0.04g Chard raw
Polyunsaturated fat 0.038g 0.07g Chard raw
Tryptophan 0.033mg 0.017mg Broccoli
Threonine 0.088mg 0.083mg Broccoli
Isoleucine 0.079mg 0.147mg Chard raw
Leucine 0.129mg 0.13mg Chard raw
Lysine 0.135mg 0.099mg Broccoli
Methionine 0.038mg 0.019mg Broccoli
Phenylalanine 0.117mg 0.11mg Broccoli
Valine 0.125mg 0.11mg Broccoli
Histidine 0.059mg 0.036mg Broccoli
Fructose 0.68g Broccoli

Which food is preferable for your diet?

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

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
61%
Broccoli
206%
Chard raw
Minerals Daily Need Coverage Score
19%
Broccoli
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.009g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 180mg)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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 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.