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  6. Chard vs. Broccoli

Chard vs. Broccoli — In-Depth Nutrition Comparison

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How are Chard and Broccoli different?

  • Chard is richer in Vitamin K, Vitamin A RAE, Iron, Magnesium, Copper, and Vitamin E , while Broccoli is higher in Vitamin C, Folate, Vitamin B5, and Vitamin B6.
  • Chard covers your daily need of Vitamin K 188% more than Broccoli.
  • Chard contains 10 times more Vitamin A RAE than Broccoli. Chard contains 306µg of Vitamin A RAE, while Broccoli contains 31µg.

Chard, swiss, cooked, boiled, drained, without salt and Broccoli, raw types were used in this article.

Infographic

Chard vs Broccoli 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.
Chard
Chard
6
:
4
Broccoli
Broccoli
Contains more Calcium +23.4%
Contains more Iron +209.6%
Contains more Magnesium +309.5%
Contains more Potassium +73.7%
Contains more Copper +232.7%
Contains more Manganese +59%
Contains more Phosphorus +100%
Contains less Sodium -81.6%
Contains more Zinc +24.2%
Contains more Selenium +177.8%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +23.4%
Contains more Iron +209.6%
Contains more Magnesium +309.5%
Contains more Potassium +73.7%
Contains more Copper +232.7%
Contains more Manganese +59%
Contains more Phosphorus +100%
Contains less Sodium -81.6%
Contains more Zinc +24.2%
Contains more Selenium +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.
Chard
Chard
3
:
7
Broccoli
Broccoli
Contains more Vitamin A +883%
Contains more Vitamin E +142.3%
Contains more Vitamin K +222.1%
Contains more Vitamin C +395.6%
Contains more Vitamin B1 +108.8%
Contains more Vitamin B2 +36%
Contains more Vitamin B3 +77.5%
Contains more Vitamin B5 +251.5%
Contains more Vitamin B6 +105.9%
Contains more Folate +600%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +883%
Contains more Vitamin E +142.3%
Contains more Vitamin K +222.1%
Contains more Vitamin C +395.6%
Contains more Vitamin B1 +108.8%
Contains more Vitamin B2 +36%
Contains more Vitamin B3 +77.5%
Contains more Vitamin B5 +251.5%
Contains more Vitamin B6 +105.9%
Contains more Folate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Broccoli
Broccoli
Contains more Other +44.8%
Contains more Protein +50%
Contains more Fats +362.5%
Contains more Carbs +60.8%
Equal in Water - 89.3
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Other +44.8%
Contains more Protein +50%
Contains more Fats +362.5%
Contains more Carbs +60.8%
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Broccoli
Broccoli
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +35.7%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +35.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Broccoli
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chard Broccoli Opinion
Net carbs 2.03g 4.04g Broccoli
Protein 1.88g 2.82g Broccoli
Fats 0.08g 0.37g Broccoli
Carbs 4.13g 6.64g Broccoli
Calories 20kcal 34kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.1g 1.7g Chard
Fiber 2.1g 2.6g Broccoli
Calcium 58mg 47mg Chard
Iron 2.26mg 0.73mg Chard
Magnesium 86mg 21mg Chard
Phosphorus 33mg 66mg Broccoli
Potassium 549mg 316mg Chard
Sodium 179mg 33mg Broccoli
Zinc 0.33mg 0.41mg Broccoli
Copper 0.163mg 0.049mg Chard
Manganese 0.334mg 0.21mg Chard
Selenium 0.9µg 2.5µg Broccoli
Vitamin A 6124IU 623IU Chard
Vitamin A RAE 306µg 31µg Chard
Vitamin E 1.89mg 0.78mg Chard
Vitamin C 18mg 89.2mg Broccoli
Vitamin B1 0.034mg 0.071mg Broccoli
Vitamin B2 0.086mg 0.117mg Broccoli
Vitamin B3 0.36mg 0.639mg Broccoli
Vitamin B5 0.163mg 0.573mg Broccoli
Vitamin B6 0.085mg 0.175mg Broccoli
Folate 9µg 63µg Broccoli
Vitamin K 327.3µg 101.6µg Chard
Tryptophan 0.018mg 0.033mg Broccoli
Threonine 0.086mg 0.088mg Broccoli
Isoleucine 0.154mg 0.079mg Chard
Leucine 0.135mg 0.129mg Chard
Lysine 0.103mg 0.135mg Broccoli
Methionine 0.02mg 0.038mg Broccoli
Phenylalanine 0.114mg 0.117mg Broccoli
Valine 0.114mg 0.125mg Broccoli
Histidine 0.038mg 0.059mg Broccoli
Saturated Fat 0.012g 0.039g Chard
Monounsaturated Fat 0.016g 0.011g Chard
Polyunsaturated fat 0.028g 0.038g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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%
Chard
65%
Broccoli
Minerals Daily Need Coverage Score
36%
Chard
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 146mg)
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)

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.