Chinese broccoli vs. Chard — In-Depth Nutrition Comparison
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What are the differences between Chinese broccoli and Chard?
- Chinese broccoli is higher in Folate, and Vitamin C, however, Chard is richer in Vitamin K, Vitamin A RAE, Iron, Magnesium, Copper, Vitamin E , and Potassium.
- Chard's daily need coverage for Vitamin K is 202% more.
- Chard contains 11 times less Folate than Chinese broccoli. Chinese broccoli contains 99µg of Folate, while Chard contains 9µg.
- Chinese broccoli has less Sodium.
We used Broccoli, chinese, cooked and Chard, swiss, cooked, boiled, drained, without salt types in this article.
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
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Calcium
+72.4%
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Phosphorus
+24.2%
Contains
less
Sodium
-96.1%
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Zinc
+18.2%
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Selenium
+44.4%
Contains
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Iron
+303.6%
Contains
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Magnesium
+377.8%
Contains
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Potassium
+110.3%
Contains
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Copper
+167.2%
Contains
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Manganese
+26.5%
Contains
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Calcium
+72.4%
Contains
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Phosphorus
+24.2%
Contains
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Sodium
-96.1%
Contains
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Zinc
+18.2%
Contains
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Selenium
+44.4%
Contains
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Iron
+303.6%
Contains
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Magnesium
+377.8%
Contains
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Potassium
+110.3%
Contains
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Copper
+167.2%
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Manganese
+26.5%
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
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Vitamin C
+56.7%
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Vitamin B1
+179.4%
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Vitamin B2
+69.8%
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Vitamin B3
+21.4%
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Folate
+1000%
Contains
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Vitamin A
+273.9%
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Vitamin E
+293.8%
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Vitamin B6
+21.4%
Contains
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Vitamin K
+286%
Equal in Vitamin B5 - 0.163
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Vitamin C
+56.7%
Contains
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Vitamin B1
+179.4%
Contains
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Vitamin B2
+69.8%
Contains
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Vitamin B3
+21.4%
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Folate
+1000%
Contains
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Vitamin A
+273.9%
Contains
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Vitamin E
+293.8%
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Vitamin B6
+21.4%
Contains
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Vitamin K
+286%
Equal in Vitamin B5 - 0.163
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+800%
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Protein
+64.9%
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Other
+59.5%
Equal in Carbs - 4.13
Equal in Water - 92.65
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
Contains
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Fats
+800%
Contains
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Protein
+64.9%
Contains
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Other
+59.5%
Equal in Carbs - 4.13
Equal in Water - 92.65
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+212.5%
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Polyunsaturated fat
+1078.6%
Contains
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Saturated Fat
-89.1%
Saturated Fat:
0.11 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.33 g
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.028 g
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Monounsaturated Fat
+212.5%
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Polyunsaturated fat
+1078.6%
Contains
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Saturated Fat
-89.1%
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 Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.31g | 2.03g |
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| Protein | 1.14g | 1.88g |
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| Fats | 0.72g | 0.08g |
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| Carbs | 3.81g | 4.13g |
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| Calories | 22kcal | 20kcal |
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| Sugar | 0.84g | 1.1g |
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| Fiber | 2.5g | 2.1g |
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| Calcium | 100mg | 58mg |
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| Iron | 0.56mg | 2.26mg |
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| Magnesium | 18mg | 86mg |
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| Phosphorus | 41mg | 33mg |
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| Potassium | 261mg | 549mg |
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| Sodium | 7mg | 179mg |
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| Zinc | 0.39mg | 0.33mg |
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| Copper | 0.061mg | 0.163mg |
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| Manganese | 0.264mg | 0.334mg |
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| Selenium | 1.3µg | 0.9µg |
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| Vitamin A | 1638IU | 6124IU |
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| Vitamin A RAE | 82µg | 306µg |
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| Vitamin E | 0.48mg | 1.89mg |
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| Vitamin C | 28.2mg | 18mg |
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| Vitamin B1 | 0.095mg | 0.034mg |
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| Vitamin B2 | 0.146mg | 0.086mg |
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| Vitamin B3 | 0.437mg | 0.36mg |
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| Vitamin B5 | 0.159mg | 0.163mg |
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| Vitamin B6 | 0.07mg | 0.085mg |
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| Folate | 99µg | 9µg |
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| Vitamin K | 84.8µg | 327.3µg |
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| Tryptophan | 0.018mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.154mg |
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| Leucine | 0.135mg |
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| Lysine | 0.103mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.114mg |
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| Histidine | 0.038mg |
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| Saturated Fat | 0.11g | 0.012g |
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| Monounsaturated Fat | 0.05g | 0.016g |
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| Polyunsaturated fat | 0.33g | 0.028g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
48%
113%
Minerals Daily Need Coverage Score
18%
36%
Comparison summary
Which food is lower in Sugar?
Chinese broccoli is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 172mg)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.098g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.