Chard vs. Kale, frozen, unprepared — In-Depth Nutrition Comparison
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Summary of differences between chard and kale, frozen, unprepared
- Chard has more iron, magnesium, copper, and potassium; however, kale, frozen, unprepared is higher in vitamin C and calcium.
- Kale, frozen, unprepared covers your daily need for vitamin C, 24% more than chard.
- Chard has 12 times more sodium than kale, frozen, unprepared. While chard has 179mg of sodium, kale, frozen, unprepared has only 15mg.
These are the specific foods used in this comparison Chard, swiss, cooked, boiled, drained, without salt and Kale, frozen, unprepared.
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 | +377.8% |
| Contains more PotassiumPotassium | +64.9% |
| Contains more IronIron | +143% |
| Contains more CopperCopper | +254.3% |
| Contains more ZincZinc | +83.3% |
| Contains more PhosphorusPhosphorus | +13.8% |
| Contains more CalciumCalcium | +134.5% |
| Contains less SodiumSodium | -91.6% |
| Contains more ManganeseManganese | +32.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +213.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +118.3% |
| Contains more Vitamin B1Vitamin B1 | +64.7% |
| Contains more Vitamin B2Vitamin B2 | +30.2% |
| Contains more Vitamin B3Vitamin B3 | +93.9% |
| Contains more FolateFolate | +88.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
Protein:
2.66 g
Fats:
0.46 g
Carbs:
4.9 g
Water:
91.12 g
Other:
0.86 g
| Contains more OtherOther | +46.5% |
| Contains more ProteinProtein | +41.5% |
| Contains more FatsFats | +475% |
| Contains more CarbsCarbs | +18.6% |
~equal in
Water
~91.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.028 g
Saturated fat:
Sat. Fat
0.059 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.219 g
| Contains less Sat. FatSaturated fat | -79.7% |
| Contains more Mono. FatMonounsaturated fat | +112.5% |
| Contains more Poly. FatPolyunsaturated fat | +682.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 327.3µg | 273% | |
| Vitamin C | 18mg | 39.3mg | 24% |
| Iron | 2.26mg | 0.93mg | 17% |
| Magnesium | 86mg | 18mg | 16% |
| Vitamin E | 1.89mg | 13% | |
| Copper | 0.163mg | 0.046mg | 13% |
| Calcium | 58mg | 136mg | 8% |
| Sodium | 179mg | 15mg | 7% |
| Potassium | 549mg | 333mg | 6% |
| Choline | 28.7mg | 5% | |
| Manganese | 0.334mg | 0.443mg | 5% |
| Protein | 1.88g | 2.66g | 2% |
| Vitamin B5 | 0.163mg | 0.052mg | 2% |
| Vitamin B1 | 0.034mg | 0.056mg | 2% |
| Vitamin B3 | 0.36mg | 0.698mg | 2% |
| Folate | 9µg | 17µg | 2% |
| Vitamin B2 | 0.086mg | 0.112mg | 2% |
| Phosphorus | 33mg | 29mg | 1% |
| Zinc | 0.33mg | 0.18mg | 1% |
| Vitamin A | 306µg | 313µg | 1% |
| Polyunsaturated fat | 0.028g | 0.219g | 1% |
| Fats | 0.08g | 0.46g | 1% |
| Calories | 20kcal | 28kcal | 0% |
| Carbs | 4.13g | 4.9g | 0% |
| Net carbs | 2.03g | 2.9g | N/A |
| Sugar | 1.1g | N/A | |
| Fiber | 2.1g | 2g | 0% |
| Selenium | 0.9µg | 0.9µg | 0% |
| Vitamin B6 | 0.085mg | 0.09mg | 0% |
| Saturated fat | 0.012g | 0.059g | 0% |
| Monounsaturated fat | 0.016g | 0.034g | 0% |
| Tryptophan | 0.018mg | 0.032mg | 0% |
| Threonine | 0.086mg | 0.119mg | 0% |
| Isoleucine | 0.154mg | 0.159mg | 0% |
| Leucine | 0.135mg | 0.186mg | 0% |
| Lysine | 0.103mg | 0.159mg | 0% |
| Methionine | 0.02mg | 0.026mg | 0% |
| Phenylalanine | 0.114mg | 0.136mg | 0% |
| Valine | 0.114mg | 0.145mg | 0% |
| Histidine | 0.038mg | 0.056mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
85%
25%
Minerals Daily Need Coverage Score
36%
22%
Comparison summary
Which food is lower in Sugar?
Kale, frozen, unprepared is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Kale, frozen, unprepared contains less Sodium (difference - 164mg)
Which food is lower in glycemic index?
Kale, frozen, unprepared is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Chard is lower in Saturated fat (difference - 0.047g)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.