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  6. Chard vs. Collard Greens

Chard vs. Collard Greens — In-Depth Nutrition Comparison

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Significant differences between chard and collard Greens

  • Chard has more magnesium, iron, potassium, and copper; however, collard Greens are richer in vitamin K, vitamin A, calcium, manganese, and fiber.
  • Collard Greens cover your daily vitamin K needs 66% more than chard.
  • Collard Greens have 12 times less sodium than chard. Chard has 179mg of sodium, while collard Greens have 15mg.

Specific food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Collards, cooked, boiled, drained, without salt.

Infographic

Chard vs Collard Greens 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more MagnesiumMagnesium +309.5%
Contains more PotassiumPotassium +369.2%
Contains more IronIron +100%
Contains more CopperCopper +219.6%
Contains more ZincZinc +43.5%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +143.1%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +52.7%
~equal in Phosphorus ~32mg

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
1
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin EVitamin E +114.8%
Contains more Vitamin AVitamin A +24.2%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +59.7%
Contains more Vitamin B5Vitamin B5 +33.7%
Contains more Vitamin B6Vitamin B6 +50.6%
Contains more Vitamin KVitamin K +24.2%
Contains more FolateFolate +77.8%
Contains more CholineCholine +33.8%
~equal in Vitamin C ~18.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Collard Greens DV% diff.
Vitamin K 327.3µg 406.6µg 66%
Magnesium 86mg 21mg 15%
Iron 2.26mg 1.13mg 14%
Potassium 549mg 117mg 13%
Copper 0.163mg 0.051mg 12%
Manganese 0.334mg 0.51mg 8%
Vitamin A 306µg 380µg 8%
Calcium 58mg 141mg 8%
Fiber 2.1g 4g 8%
Vitamin E 1.89mg 0.88mg 7%
Sodium 179mg 15mg 7%
Vitamin B6 0.085mg 0.128mg 3%
Vitamin B2 0.086mg 0.106mg 2%
Protein 1.88g 2.71g 2%
Folate 9µg 16µg 2%
Choline 28.7mg 38.4mg 2%
Vitamin B5 0.163mg 0.218mg 1%
Vitamin B3 0.36mg 0.575mg 1%
Polyunsaturated fat 0.028g 0.173g 1%
Calories 20kcal 33kcal 1%
Vitamin B1 0.034mg 0.04mg 1%
Selenium 0.9µg 0.5µg 1%
Carbs 4.13g 5.65g 1%
Fats 0.08g 0.72g 1%
Zinc 0.33mg 0.23mg 1%
Vitamin C 18mg 18.2mg 0%
Net carbs 2.03g 1.65g N/A
Sugar 1.1g 0.4g N/A
Phosphorus 33mg 32mg 0%
Saturated fat 0.012g 0.047g 0%
Monounsaturated fat 0.016g 0.026g 0%
Tryptophan 0.018mg 0.027mg 0%
Threonine 0.086mg 0.074mg 0%
Isoleucine 0.154mg 0.086mg 0%
Leucine 0.135mg 0.13mg 0%
Lysine 0.103mg 0.101mg 0%
Methionine 0.02mg 0.028mg 0%
Phenylalanine 0.114mg 0.075mg 0%
Valine 0.114mg 0.104mg 0%
Histidine 0.038mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more OtherOther +70.3%
Contains more ProteinProtein +44.1%
Contains more FatsFats +800%
Contains more CarbsCarbs +36.8%
~equal in Water ~90.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains less Sat. FatSaturated fat -74.5%
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +517.9%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.