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Chard vs Marrow-stem Kale - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on November 02, 2021
Education: Haigazian Medical University
Chard
vs
Marrow-stem Kale

Summary

Chard has a richer mineral profile, whereas marrow stem kale has a richer vitamin profile. However, they both are in general rich in vitamins and minerals. Marrow stem kale is richer in fibers. They have different taste profiles and are not advised when taking anticoagulant drugs.

Introduction

Chards are leafy green vegetables that are also known as swiss chards. Chard originated in the Mediterranean region, and some data shows that it was initially cultivated in Sicily. Chard has numerous health benefits, and it is rich in vitamins and minerals. It has been part of the human food cycle for centuries.

In comparison to chards, we will be discussing marrow stem kale. Marrow stem kale belongs to the family of cabbages. It has been part of the human cycle since 2000 BCE. Marrow stem kale originated in minor Asia. It also provides numerous health benefits and is rich in vitamins and minerals.

In this article, we will discuss the differences between chard and marrow stem kale, considering their general differences, nutritional content differences, diet, weight loss, heal impacts, and downsides.

What are the main general differences?

The general differences are common differences unrelated to their nutritional content and health impacts; these are shelf life, price, taste and flavor, and culinary world usage.

Shelf life

Chard is stem vegetables that don’t have very long shelf lives. They are often used right after cultivation since they become wilted quickly.

Marrow stem kale has a longer shelf life comparatively. However, it is not considered very long.

Price

Chard and marrow stem kale are both considered cheap and available vegetables all around. They are easy to grow and cultivate.

Taste and flavor

Chards have earthy and mild flavors, and there is a difference between the flavor of the leaves and the stems. Stems usually have a similar taste to beetroot, only milder. Leaves are slightly bitter.

On the other hand, marrow stem kale has a different taste profile, it has a strong, sharp, earthy taste, and in addition to that, the leaves are dryer in comparison to chard.

Culinary world usage

One of the most important features in preparing both these vegetables is their method of preparation. Since cooking them on high heat will destroy most of their nutritive properties, it is advised to be eaten in their raw form or cooked in low heat (steaming) to change their integrity to make it easier to consume.

Chard and marrow stem kale can be used interchangeably, and they can be used in salads, cooking (mostly chard stems), and steamed with other vegetables.

Nutritional content comparison

In this section of the article, we will be comparing the nutritional content of chard and marrow-stem kale according to 100g of each food, unless stated otherwise.

Glycemic index

Chard and marrow-stem kale have equal glycemic indices, which are equal to 32. They are categorized as low glycemic index foods.

Water content

Nearly 90% of their weight is water; the rest is distributed among macro and micronutrients.

Calories

Chard and marrow-stem kale are very low in calories. However, it is important to note that chard contains fewer calories than marrow-stem kale.

Carbs

Marrow-stem kale contains more carbs than chards. However, the amount of carb is not very high for both foods.

Fibers

Marrow-stem kale is richer in fibers and contains nearly 2.5 times more fibers than chards.

Proteins

Marrow-stem kale contains more proteins than chard; however, these amounts don’t have nutritional relevance since they are not very high.

Fats

Both have low amounts of fats, considerably negligible.

Vitamins

Marrow-stem kale has a richer and more versatile vitamin profile than chard. It is important to note that both these foods are very rich in vitamins.

Marrow-stem kale is richer in B-complex vitamins, most importantly folate, vitamin E and C. 300g of marrow-stem kale can satisfy the daily RDV of vitamins K, folate, C, and A.

On the other hand, chard is richer in vitamin A, and K. 300g of chards can satisfy the RDV of vitamins A, K, and C.

Below we can see the vitamin coverage chart that highlights the difference between the vitamin profile of both these foods.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
2
:
Contains more Vitamin A +21.9%
Contains more Vitamin K +89.9%
Contains more Vitamin E +19.6%
Contains more Vitamin C +17.7%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +66.7%
Contains more Folate +821.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin A +21.9%
Contains more Vitamin K +89.9%
Contains more Vitamin E +19.6%
Contains more Vitamin C +17.7%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +66.7%
Contains more Folate +821.4%

Minerals

Chard is richer in phosphorus, magnesium, copper, potassium, and iron. However, it is also higher in sodium. On the other hand, marrow-stem kale is higher in calcium and lower in sodium.

Below we can see the difference between their mineral profiles.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +283%
Contains more Magnesium +200%
Contains more Phosphorus +84%
Contains more Potassium +77.9%
Contains more Zinc +71.4%
Contains more Copper +289.1%
Contains more Calcium +354.9%
Contains less Sodium -92%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Contains more Iron +283%
Contains more Magnesium +200%
Contains more Phosphorus +84%
Contains more Potassium +77.9%
Contains more Zinc +71.4%
Contains more Copper +289.1%
Contains more Calcium +354.9%
Contains less Sodium -92%

Diet and weight loss

Chard and marrow-stem kale are low in calories, carbs, and fats, and they have rich vitamin and mineral profiles in addition to the rich fiber content in marrow-stem kale. They can be added to salads or cooked with a balanced meal rich in vitamins, minerals, and fibers. Chard and marrow-stem kale is recommended to be added to everyday diets.

Vegan

Chard and marrow-stem kale are recommended in the vegan diet since they provide a great source of minerals and vitamins. Each has different vitamin and mineral profiles which can be seen in the previous parts of the text.

Keto

Chards have versatile usage in the keto diet. There are multiple salads arePhyto done with chards, like bacon and steamed chard salad, or sauteed chard recipes with other vegetables. Marrow-stem kale is also used in the keto diet. Both chard and marrow-stem kale bring balance to a keto dish by providing vitamins and minerals associated with other foods that provide the macronutrients.

Health impacts

Antioxidative properties

Chards are rich in flavonoids and phenolic compounds. These compounds provide antioxidative properties to chards that overall reduce oxidation and inflammation in the body. Marrow stem kale is rich in phenolic compounds, which also provide antioxidative properties. (1)(2)

Cardiovascular benefits

Consumption of both chard and marrow stem kale has cardioprotective properties. It reduces the risks of all types of cardiovascular diseases, mainly atherosclerosis. It is also recommended to add these vegetables to the daily meal plan to reduce the risks of cardiovascular disease. (3) In addition to that, chard has antihypertensive properties. (4)

Diabetes and metabolic health

Chard compounds have a hepatoprotective role against non-alcoholic fatty liver disease during type 2 diabetes. At least half of diabetic patients, if the blood sugar levels are unregulated, will suffer from fatty liver disease. Chard also has hypoglycemic properties, which function in controlling spikes of blood sugar levels. (4) (5)

Controlling blood sugar levels and preventing spikes in plasma glucose levels is one of the most important factors in preventing the risks of type 2 diabetes. Consumption of marrow stem kale shows low plasma glucose levels after meal consumption compared to the lack of marrow stem kale intake. Thus overall, marrow stem kale reduces the risks of developing type 2 diabetes. (6)

Cancer

Chard extract has anti-mitotic activities against breast cancer cells and overall inhibition of cancer mitogenic activities. Meaning that chard has a protective role against breast cancer. (7)

On the other hand, marrow stem kale has hepatoprotective activity against aflatoxin liver cell damage. Aflatoxin is a carcinogenic agent produced by certain molds that have liver cell carcinogenicity. Thus marrow stem kale extract has a protective function towards aflatoxin-induced cancer. (8)

Downsides

However, chards contain Phyto Phenolic compounds, which have anticholinesterase activity. High amounts of chards shouldn’t be given to people who suffer from myasthenia gravis since they take medications that inhibit anticholinesterase.

Marrow-stem kale should also be consumed in low amounts because they are richer in fibers, and there is a specific food list that should be avoided for people who suffer from myasthenia gravis. (9)(10)(11)

In addition to that, since both chard and marrow-stem kale are rich in vitamin K, people who take antiaggregant medications should avoid consuming high vitamin K foods. (12)

References

  1. https://pubmed.ncbi.nlm.nih.gov/32746613/
  2. https://pubmed.ncbi.nlm.nih.gov/22744944/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986475/
  4. https://pubmed.ncbi.nlm.nih.gov/23751216/
  5. https://pubmed.ncbi.nlm.nih.gov/15322346/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5103670/
  7. https://pubmed.ncbi.nlm.nih.gov/16698256/
  8. https://pubmed.ncbi.nlm.nih.gov/28326001/
  9. https://pubmed.ncbi.nlm.nih.gov/20184938/
  10. https://pubmed.ncbi.nlm.nih.gov/21328290/
  11. https://www.myastheniagravis.org/life-with-mg/nutrition/
  12. https://pubmed.ncbi.nlm.nih.gov/26922378/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: November 02, 2021

Infographic

Chard vs Marrow-stem Kale infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Chard Marrow-stem Kale Opinion
Net carbs 2.14g 1.42g Chard
Protein 1.8g 3.02g Marrow-stem Kale
Fats 0.2g 0.61g Marrow-stem Kale
Carbs 3.74g 5.42g Marrow-stem Kale
Calories 19kcal 32kcal Marrow-stem Kale
Starch g g
Fructose g g
Sugar 1.1g 0.46g Marrow-stem Kale
Fiber 1.6g 4g Marrow-stem Kale
Calcium 51mg 232mg Marrow-stem Kale
Iron 1.8mg 0.47mg Chard
Magnesium 81mg 27mg Chard
Phosphorus 46mg 25mg Chard
Potassium 379mg 213mg Chard
Sodium 213mg 17mg Marrow-stem Kale
Zinc 0.36mg 0.21mg Chard
Copper 0.179mg 0.046mg Chard
Vitamin A 6116IU 5019IU Chard
Vitamin E 1.89mg 2.26mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 35.3mg Marrow-stem Kale
Vitamin B1 0.04mg 0.054mg Marrow-stem Kale
Vitamin B2 0.09mg 0.13mg Marrow-stem Kale
Vitamin B3 0.4mg 0.742mg Marrow-stem Kale
Vitamin B5 0.172mg 0.267mg Marrow-stem Kale
Vitamin B6 0.099mg 0.165mg Marrow-stem Kale
Folate 14µg 129µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 830µg 437.1µg Chard
Tryptophan 0.017mg 0.031mg Marrow-stem Kale
Threonine 0.083mg 0.086mg Marrow-stem Kale
Isoleucine 0.147mg 0.1mg Chard
Leucine 0.13mg 0.151mg Marrow-stem Kale
Lysine 0.099mg 0.117mg Marrow-stem Kale
Methionine 0.019mg 0.033mg Marrow-stem Kale
Phenylalanine 0.11mg 0.087mg Chard
Valine 0.11mg 0.12mg Marrow-stem Kale
Histidine 0.036mg 0.047mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.03g 0.055g Chard
Monounsaturated Fat 0.04g 0.03g Chard
Polyunsaturated fat 0.07g 0.201g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
222
Chard
147
Marrow-stem Kale
Mineral Summary Score
36
Chard
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Chard
18%
Marrow-stem Kale
Carbohydrates
4%
Chard
5%
Marrow-stem Kale
Fats
1%
Chard
3%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 196mg)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.1)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.