Chard raw vs. Broccoli — In-Depth Nutrition Comparison
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What are the differences between chard raw and broccoli?
- Chard raw is higher in vitamin K, vitamin A, copper, magnesium, iron, and vitamin E, yet broccoli is higher in vitamin C, folate, and vitamin B5.
- Chard raw's daily need coverage for vitamin K is 607% more.
- Chard raw has 10 times more vitamin A than broccoli. While chard raw has 6116IU of vitamin A, broccoli has only 623IU.
- The amount of sodium in broccoli is lower.
We used Chard, swiss, raw and Broccoli, raw types in this article.
Infographic
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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 more MagnesiumMagnesium | +285.7% |
| Contains more PotassiumPotassium | +19.9% |
| Contains more IronIron | +146.6% |
| Contains more CopperCopper | +265.3% |
| Contains more ManganeseManganese | +74.3% |
| Contains more ZincZinc | +13.9% |
| Contains more PhosphorusPhosphorus | +43.5% |
| Contains less SodiumSodium | -84.5% |
| Contains more SeleniumSelenium | +177.8% |
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.
| Contains more Vitamin AVitamin A | +887.1% |
| Contains more Vitamin EVitamin E | +142.3% |
| Contains more Vitamin KVitamin K | +716.9% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 101.6µg | 607% |
| Vitamin C | 30mg | 89.2mg | 66% |
| Vitamin A | 306µg | 31µg | 31% |
| Magnesium | 81mg | 21mg | 14% |
| Copper | 0.179mg | 0.049mg | 14% |
| Iron | 1.8mg | 0.73mg | 13% |
| Folate | 14µg | 63µg | 12% |
| Sodium | 213mg | 33mg | 8% |
| Vitamin B5 | 0.172mg | 0.573mg | 8% |
| Manganese | 0.366mg | 0.21mg | 7% |
| Vitamin E | 1.89mg | 0.78mg | 7% |
| Vitamin B6 | 0.099mg | 0.175mg | 6% |
| Fiber | 1.6g | 2.6g | 4% |
| Vitamin B1 | 0.04mg | 0.071mg | 3% |
| Selenium | 0.9µg | 2.5µg | 3% |
| Phosphorus | 46mg | 66mg | 3% |
| Vitamin B2 | 0.09mg | 0.117mg | 2% |
| Protein | 1.8g | 2.82g | 2% |
| Potassium | 379mg | 316mg | 2% |
| Vitamin B3 | 0.4mg | 0.639mg | 1% |
| Calories | 19kcal | 34kcal | 1% |
| Fructose | 0.68g | 1% | |
| Carbs | 3.74g | 6.64g | 1% |
| Fats | 0.2g | 0.37g | 0% |
| Net carbs | 2.14g | 4.04g | N/A |
| Calcium | 51mg | 47mg | 0% |
| Sugar | 1.1g | 1.7g | N/A |
| Zinc | 0.36mg | 0.41mg | 0% |
| Saturated fat | 0.03g | 0.039g | 0% |
| Choline | 18mg | 18.7mg | 0% |
| Monounsaturated fat | 0.04g | 0.011g | 0% |
| Polyunsaturated fat | 0.07g | 0.038g | 0% |
| Tryptophan | 0.017mg | 0.033mg | 0% |
| Threonine | 0.083mg | 0.088mg | 0% |
| Isoleucine | 0.147mg | 0.079mg | 0% |
| Leucine | 0.13mg | 0.129mg | 0% |
| Lysine | 0.099mg | 0.135mg | 0% |
| Methionine | 0.019mg | 0.038mg | 0% |
| Phenylalanine | 0.11mg | 0.117mg | 0% |
| Valine | 0.11mg | 0.125mg | 0% |
| Histidine | 0.036mg | 0.059mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +83.9% |
| Contains more ProteinProtein | +56.7% |
| Contains more FatsFats | +85% |
| Contains more CarbsCarbs | +77.5% |
~equal in
Water
~89.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -23.1% |
| Contains more Mono. FatMonounsaturated fat | +263.6% |
| Contains more Poly. FatPolyunsaturated fat | +84.2% |