Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Collard Greens vs. Chard — In-Depth Nutrition Comparison

Compare

Significant differences between Collard Greens and Chard

  • Collard Greens has more Vitamin K, Calcium, Vitamin A RAE, Manganese, and Fiber, however, Chard is richer in Magnesium, Iron, Potassium, and Copper.
  • Collard Greens covers your daily Vitamin K needs 66% more than Chard.
  • Chard has 2 times less Calcium than Collard Greens. Collard Greens has 141mg of Calcium, while Chard has 58mg.
  • Collard Greens contains less Sodium.

Specific food types used in this comparison are Collards, cooked, boiled, drained, without salt and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Collard Greens vs Chard infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Chard
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more CalciumCalcium +143.1%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +52.7%
Contains more MagnesiumMagnesium +309.5%
Contains more PotassiumPotassium +369.2%
Contains more IronIron +100%
Contains more CopperCopper +219.6%
Contains more ZincZinc +43.5%
Contains more SeleniumSelenium +80%
~equal in Phosphorus ~33mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 456% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Chard
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 367% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin AVitamin A +24.1%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +59.7%
Contains more Vitamin B5Vitamin B5 +33.7%
Contains more Vitamin B6Vitamin B6 +50.6%
Contains more Vitamin KVitamin K +24.2%
Contains more FolateFolate +77.8%
Contains more CholineCholine +33.8%
Contains more Vitamin E Vitamin E +114.8%
~equal in Vitamin C ~18mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +44.1%
Contains more FatsFats +800%
Contains more CarbsCarbs +36.8%
Contains more OtherOther +70.3%
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated Fat: Sat. Fat 0.047 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Chard
1
21% 29% 50%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated Fat +62.5%
Contains more Poly. FatPolyunsaturated fat +517.9%
Contains less Sat. FatSaturated Fat -74.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Collard Greens Chard
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Chard Opinion
Calories 33kcal 20kcal Collard Greens
Protein 2.71g 1.88g Collard Greens
Fats 0.72g 0.08g Collard Greens
Vitamin C 18.2mg 18mg Collard Greens
Net carbs 1.65g 2.03g Chard
Carbs 5.65g 4.13g Collard Greens
Magnesium 21mg 86mg Chard
Calcium 141mg 58mg Collard Greens
Potassium 117mg 549mg Chard
Iron 1.13mg 2.26mg Chard
Sugar 0.4g 1.1g Collard Greens
Fiber 4g 2.1g Collard Greens
Copper 0.051mg 0.163mg Chard
Zinc 0.23mg 0.33mg Chard
Phosphorus 32mg 33mg Chard
Sodium 15mg 179mg Collard Greens
Vitamin A 7600IU 6124IU Collard Greens
Vitamin A RAE 380µg 306µg Collard Greens
Vitamin E 0.88mg 1.89mg Chard
Manganese 0.51mg 0.334mg Collard Greens
Selenium 0.5µg 0.9µg Chard
Vitamin B1 0.04mg 0.034mg Collard Greens
Vitamin B2 0.106mg 0.086mg Collard Greens
Vitamin B3 0.575mg 0.36mg Collard Greens
Vitamin B5 0.218mg 0.163mg Collard Greens
Vitamin B6 0.128mg 0.085mg Collard Greens
Vitamin K 406.6µg 327.3µg Collard Greens
Folate 16µg 9µg Collard Greens
Choline 38.4mg 28.7mg Collard Greens
Saturated Fat 0.047g 0.012g Chard
Monounsaturated Fat 0.026g 0.016g Collard Greens
Polyunsaturated fat 0.173g 0.028g Collard Greens
Tryptophan 0.027mg 0.018mg Collard Greens
Threonine 0.074mg 0.086mg Chard
Isoleucine 0.086mg 0.154mg Chard
Leucine 0.13mg 0.135mg Chard
Lysine 0.101mg 0.103mg Chard
Methionine 0.028mg 0.02mg Collard Greens
Phenylalanine 0.075mg 0.114mg Chard
Valine 0.104mg 0.114mg Chard
Histidine 0.04mg 0.038mg Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
129%
Collard Greens
105%
Chard
Minerals Daily Need Coverage Score
22%
Collard Greens
36%
Chard

Comparison summary

Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 164mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.035g)
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 cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.