Chinese broccoli vs. Chard raw — In-Depth Nutrition Comparison
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What are the main differences between chinese broccoli and chard raw?
- Chinese broccoli is richer in folate, while chard raw is higher in vitamin K, vitamin A, iron, magnesium, copper, and vitamin E.
- Chard raw's daily need coverage for vitamin K is 621% higher.
- Chard raw has 7 times less folate than chinese broccoli. Chinese broccoli has 99µg of folate, while chard raw has 14µg.
- Chinese broccoli is lower in sodium.
We used Broccoli, chinese, cooked and Chard, swiss, raw types in this comparison.
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 CalciumCalcium | +96.1% |
| Contains less SodiumSodium | -96.7% |
| Contains more SeleniumSelenium | +44.4% |
| Contains more MagnesiumMagnesium | +350% |
| Contains more PotassiumPotassium | +45.2% |
| Contains more IronIron | +221.4% |
| Contains more CopperCopper | +193.4% |
| Contains more PhosphorusPhosphorus | +12.2% |
| Contains more ManganeseManganese | +38.6% |
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 B1Vitamin B1 | +137.5% |
| Contains more Vitamin B2Vitamin B2 | +62.2% |
| Contains more FolateFolate | +607.1% |
| Contains more CholineCholine | +40.6% |
| Contains more Vitamin AVitamin A | +273.2% |
| Contains more Vitamin EVitamin E | +293.8% |
| Contains more Vitamin B6Vitamin B6 | +41.4% |
| Contains more Vitamin KVitamin K | +878.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 84.8µg | 830µg | 621% |
| Vitamin A | 82µg | 306µg | 25% |
| Folate | 99µg | 14µg | 21% |
| Iron | 0.56mg | 1.8mg | 16% |
| Magnesium | 18mg | 81mg | 15% |
| Copper | 0.061mg | 0.179mg | 13% |
| Vitamin E | 0.48mg | 1.89mg | 9% |
| Sodium | 7mg | 213mg | 9% |
| Vitamin B1 | 0.095mg | 0.04mg | 5% |
| Calcium | 100mg | 51mg | 5% |
| Manganese | 0.264mg | 0.366mg | 4% |
| Fiber | 2.5g | 1.6g | 4% |
| Vitamin B2 | 0.146mg | 0.09mg | 4% |
| Potassium | 261mg | 379mg | 3% |
| Vitamin B6 | 0.07mg | 0.099mg | 2% |
| Polyunsaturated fat | 0.33g | 0.07g | 2% |
| Vitamin C | 28.2mg | 30mg | 2% |
| Phosphorus | 41mg | 46mg | 1% |
| Choline | 25.3mg | 18mg | 1% |
| Fats | 0.72g | 0.2g | 1% |
| Selenium | 1.3µg | 0.9µg | 1% |
| Protein | 1.14g | 1.8g | 1% |
| Calories | 22kcal | 19kcal | 0% |
| Carbs | 3.81g | 3.74g | 0% |
| Net carbs | 1.31g | 2.14g | N/A |
| Sugar | 0.84g | 1.1g | N/A |
| Zinc | 0.39mg | 0.36mg | 0% |
| Vitamin B3 | 0.437mg | 0.4mg | 0% |
| Vitamin B5 | 0.159mg | 0.172mg | 0% |
| Saturated fat | 0.11g | 0.03g | 0% |
| Monounsaturated fat | 0.05g | 0.04g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.019mg | 0% | |
| Phenylalanine | 0.11mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
| Contains more FatsFats | +260% |
| Contains more ProteinProtein | +57.9% |
| Contains more OtherOther | +102.5% |
~equal in
Carbs
~3.74g
~equal in
Water
~92.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
Saturated fat:
Sat. Fat
0.03 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
| Contains more Mono. FatMonounsaturated fat | +25% |
| Contains more Poly. FatPolyunsaturated fat | +371.4% |
| Contains less Sat. FatSaturated fat | -72.7% |