Chard raw vs. Chinese broccoli — In-Depth Nutrition Comparison
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What are the main differences between chard raw and chinese broccoli?
- Chard raw is richer in vitamin K, vitamin A, iron, magnesium, copper, and vitamin E, while chinese broccoli is higher in folate.
- Chard raw's daily need coverage for vitamin K is 621% higher.
- Chinese broccoli has 30 times less sodium than chard raw. Chard raw has 213mg of sodium, while chinese broccoli has 7mg.
We used Chard, swiss, raw and Broccoli, chinese, cooked types in this comparison.
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 | +350% |
| Contains more PotassiumPotassium | +45.2% |
| Contains more IronIron | +221.4% |
| Contains more CopperCopper | +193.4% |
| Contains more PhosphorusPhosphorus | +12.2% |
| Contains more ManganeseManganese | +38.6% |
| Contains more CalciumCalcium | +96.1% |
| Contains less SodiumSodium | -96.7% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +273.2% |
| Contains more Vitamin EVitamin E | +293.8% |
| Contains more Vitamin B6Vitamin B6 | +41.4% |
| Contains more Vitamin KVitamin K | +878.8% |
| Contains more Vitamin B1Vitamin B1 | +137.5% |
| Contains more Vitamin B2Vitamin B2 | +62.2% |
| Contains more FolateFolate | +607.1% |
| Contains more CholineCholine | +40.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 84.8µg | 621% |
| Vitamin A | 306µg | 82µg | 25% |
| Folate | 14µg | 99µg | 21% |
| Iron | 1.8mg | 0.56mg | 16% |
| Magnesium | 81mg | 18mg | 15% |
| Copper | 0.179mg | 0.061mg | 13% |
| Vitamin E | 1.89mg | 0.48mg | 9% |
| Sodium | 213mg | 7mg | 9% |
| Vitamin B1 | 0.04mg | 0.095mg | 5% |
| Calcium | 51mg | 100mg | 5% |
| Manganese | 0.366mg | 0.264mg | 4% |
| Fiber | 1.6g | 2.5g | 4% |
| Vitamin B2 | 0.09mg | 0.146mg | 4% |
| Potassium | 379mg | 261mg | 3% |
| Vitamin B6 | 0.099mg | 0.07mg | 2% |
| Polyunsaturated fat | 0.07g | 0.33g | 2% |
| Vitamin C | 30mg | 28.2mg | 2% |
| Phosphorus | 46mg | 41mg | 1% |
| Choline | 18mg | 25.3mg | 1% |
| Fats | 0.2g | 0.72g | 1% |
| Selenium | 0.9µg | 1.3µg | 1% |
| Protein | 1.8g | 1.14g | 1% |
| Calories | 19kcal | 22kcal | 0% |
| Carbs | 3.74g | 3.81g | 0% |
| Net carbs | 2.14g | 1.31g | N/A |
| Sugar | 1.1g | 0.84g | N/A |
| Zinc | 0.36mg | 0.39mg | 0% |
| Vitamin B3 | 0.4mg | 0.437mg | 0% |
| Vitamin B5 | 0.172mg | 0.159mg | 0% |
| Saturated fat | 0.03g | 0.11g | 0% |
| Monounsaturated fat | 0.04g | 0.05g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.019mg | 0% | |
| Phenylalanine | 0.11mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more ProteinProtein | +57.9% |
| Contains more OtherOther | +102.5% |
| Contains more FatsFats | +260% |
~equal in
Carbs
~3.81g
~equal in
Water
~93.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.03 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
| Contains less Sat. FatSaturated fat | -72.7% |
| Contains more Mono. FatMonounsaturated fat | +25% |
| Contains more Poly. FatPolyunsaturated fat | +371.4% |