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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 is richer in Vitamin K, Calcium, Vitamin A RAE, Manganese, and Fiber.
  • Collard Greens covers your daily Vitamin K needs 66% more than Chard.
  • Collard Greens has 12 times less Sodium than Chard. Chard has 179mg of Sodium, while Collard Greens has 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
7
:
3
Collard Greens
Collard Greens
Contains more Iron +100%
Contains more Magnesium +309.5%
Contains more Potassium +369.2%
Contains more Zinc +43.5%
Contains more Copper +219.6%
Contains more Selenium +80%
Contains more Calcium +143.1%
Contains less Sodium -91.6%
Contains more Manganese +52.7%
Equal in Phosphorus - 32
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Iron +100%
Contains more Magnesium +309.5%
Contains more Potassium +369.2%
Contains more Zinc +43.5%
Contains more Copper +219.6%
Contains more Selenium +80%
Contains more Calcium +143.1%
Contains less Sodium -91.6%
Contains more Manganese +52.7%
Equal in Phosphorus - 32

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
:
9
Collard Greens
Collard Greens
Contains more Vitamin E +114.8%
Contains more Vitamin A +24.1%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +59.7%
Contains more Vitamin B5 +33.7%
Contains more Vitamin B6 +50.6%
Contains more Folate +77.8%
Contains more Vitamin K +24.2%
Equal in Vitamin C - 18.2
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin E +114.8%
Contains more Vitamin A +24.1%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +59.7%
Contains more Vitamin B5 +33.7%
Contains more Vitamin B6 +50.6%
Contains more Folate +77.8%
Contains more Vitamin K +24.2%
Equal in Vitamin C - 18.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Collard Greens
Collard Greens
Contains more Other +70.3%
Contains more Protein +44.1%
Contains more Fats +800%
Contains more Carbs +36.8%
Equal in Water - 90.18
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Collard Greens
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 Other +70.3%
Contains more Protein +44.1%
Contains more Fats +800%
Contains more Carbs +36.8%
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Collard Greens
Collard Greens
Contains less Saturated Fat -74.5%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +517.9%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains less Saturated Fat -74.5%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +517.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Collard Greens Opinion
Net carbs 2.03g 1.65g Chard
Protein 1.88g 2.71g Collard Greens
Fats 0.08g 0.72g Collard Greens
Carbs 4.13g 5.65g Collard Greens
Calories 20kcal 33kcal Collard Greens
Sugar 1.1g 0.4g Collard Greens
Fiber 2.1g 4g Collard Greens
Calcium 58mg 141mg Collard Greens
Iron 2.26mg 1.13mg Chard
Magnesium 86mg 21mg Chard
Phosphorus 33mg 32mg Chard
Potassium 549mg 117mg Chard
Sodium 179mg 15mg Collard Greens
Zinc 0.33mg 0.23mg Chard
Copper 0.163mg 0.051mg Chard
Manganese 0.334mg 0.51mg Collard Greens
Selenium 0.9µg 0.5µg Chard
Vitamin A 6124IU 7600IU Collard Greens
Vitamin A RAE 306µg 380µg Collard Greens
Vitamin E 1.89mg 0.88mg Chard
Vitamin C 18mg 18.2mg Collard Greens
Vitamin B1 0.034mg 0.04mg Collard Greens
Vitamin B2 0.086mg 0.106mg Collard Greens
Vitamin B3 0.36mg 0.575mg Collard Greens
Vitamin B5 0.163mg 0.218mg Collard Greens
Vitamin B6 0.085mg 0.128mg Collard Greens
Folate 9µg 16µg Collard Greens
Vitamin K 327.3µg 406.6µg Collard Greens
Tryptophan 0.018mg 0.027mg Collard Greens
Threonine 0.086mg 0.074mg Chard
Isoleucine 0.154mg 0.086mg Chard
Leucine 0.135mg 0.13mg Chard
Lysine 0.103mg 0.101mg Chard
Methionine 0.02mg 0.028mg Collard Greens
Phenylalanine 0.114mg 0.075mg Chard
Valine 0.114mg 0.104mg Chard
Histidine 0.038mg 0.04mg Collard Greens
Saturated Fat 0.012g 0.047g Chard
Monounsaturated Fat 0.016g 0.026g Collard Greens
Polyunsaturated fat 0.028g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
138%
Collard Greens
Minerals Daily Need Coverage Score
36%
Chard
22%
Collard Greens

Comparison summary

Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 164mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.035g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.