Kale vs. Chard — Health Impact and Nutrition Comparison

Shelf life

Chard is a stem vegetable that doesn’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

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 them 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.

Glycemic Index

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

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.

Water Content and Macronutrients

Nearly 90% of their weight is water; the rest is distributed among macro and micronutrients. However, chard is higher in water. Marrow-stem kale is richer in carbs and proteins. Please, read more in the corresponding sections. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Chard raw

2

Protein: 1.8 g

Fats: 0.2 g

Carbs: 3.74 g

Water: 92.66 g

Other: 1.6 g

Marrow-stem Kale

3

Protein: 3.02 g

Fats: 0.61 g

Carbs: 5.42 g

Water: 89.62 g

Other: 1.33 g

Contains more OtherOther

+20.3%

Contains more ProteinProtein	+67.8%
Contains more FatsFats	+205%
Contains more CarbsCarbs	+44.9%

~equal in Water ~89.62g

Carbs

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

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 vitamins A and K. 300g of chard 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Chard raw

2

100 g 300 g 1 cup - 36g1 leaf - 48g

Marrow-stem Kale

9

100 g 300 g 1 cup, chopped - 36g

Contains more Vitamin AVitamin A	+21.9%
Contains more Vitamin KVitamin K	+89.9%

Contains more Vitamin CVitamin C	+17.7%
Contains more Vitamin EVitamin E	+19.6%
Contains more Vitamin B1Vitamin B1	+35%
Contains more Vitamin B2Vitamin B2	+44.4%
Contains more Vitamin B3Vitamin B3	+85.5%
Contains more Vitamin B5Vitamin B5	+55.2%
Contains more Vitamin B6Vitamin B6	+66.7%
Contains more FolateFolate	+821.4%
Contains more CholineCholine	+28.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Chard raw

6

100 g 300 g 1 cup - 36g1 leaf - 48g

Marrow-stem Kale

4

100 g 300 g 1 cup, chopped - 36g

Contains more MagnesiumMagnesium	+200%
Contains more PotassiumPotassium	+77.9%
Contains more IronIron	+283%
Contains more CopperCopper	+289.1%
Contains more ZincZinc	+71.4%
Contains more PhosphorusPhosphorus	+84%

Contains more CalciumCalcium	+354.9%
Contains less SodiumSodium	-92%
Contains more ManganeseManganese	+79.8%
Contains more SeleniumSelenium	+44.4%

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 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.

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 Health

Section reviewed by cardiologist Astghik Grigoryan

When comparing chard raw and marrow-stem kale in terms of their impact on cardiovascular disease (CVD) risk, several factors come into play:

Antioxidant content: Both chard and kale are rich in antioxidants, such as flavonoids and carotenoids, which have been associated with a reduced risk of CVD. These compounds help neutralize free radicals and reduce inflammation, which are key contributors to atherosclerosis.

Potassium content: Both chard and kale are sources of potassium, a mineral that plays a crucial role in regulating blood pressure. Adequate potassium intake is associated with a lower risk of CVD because it helps counteract the effects of sodium on blood pressure.

Nitrates: Leafy greens like kale and chard are also rich in dietary nitrates, which have been shown to have beneficial effects on heart health. Nitrates can help widen blood vessels, improve blood flow, and lower blood pressure, ultimately reducing the risk of CVD (3, 4).

Preparation methods: How these greens are prepared can also influence their impact on CVD risk. Eating chard or kale raw in salads or smoothies preserves their nutrient content and maximizes their health benefits. However, cooking them lightly can also enhance their digestibility and release certain nutrients for absorption.

In summary, both chard and marrow-stem kale can be beneficial for heart health and may help reduce the risk of cardiovascular disease when incorporated into a balanced diet. They provide essential vitamins, minerals, antioxidants, and dietary nitrates that support overall cardiovascular health. Including a variety of leafy greens like chard and kale in your meals regularly can contribute to a heart-healthy eating pattern (5, 6).

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 (5) (7).

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 (8).

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 (9).

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 against aflatoxin-induced cancer (10).

Oxalates

Leafy green vegetables, such as chard and marrow-stem kale, are high in oxalates that may react with calcium ions and result in kidney stones. To avoid stone formation, you should limit excess consumption of that kind of food.