Collard Greens vs. Chard raw — In-Depth Nutrition Comparison
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How are Collard Greens and Chard raw different?
- Collard Greens are higher in Fiber, Calcium, and Vitamin A, however, Chard raw is richer in Vitamin K, Magnesium, Copper, Vitamin C, Iron, and Potassium.
- Daily need coverage for Vitamin K from Chard raw is 353% higher.
- Collard Greens contain 3 times more Calcium than Chard raw. While Collard Greens contain 141mg of Calcium, Chard raw contains only 51mg.
- Collard Greens have less Sodium.
Collards, cooked, boiled, drained, without salt and Chard, swiss, raw are the varieties used in this article.
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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 | +176.5% |
| Contains less SodiumSodium | -93% |
| Contains more ManganeseManganese | +39.3% |
| Contains more MagnesiumMagnesium | +285.7% |
| Contains more PotassiumPotassium | +223.9% |
| Contains more IronIron | +59.3% |
| Contains more CopperCopper | +251% |
| Contains more ZincZinc | +56.5% |
| Contains more PhosphorusPhosphorus | +43.8% |
| Contains more SeleniumSelenium | +80% |
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 AVitamin A | +24.3% |
| Contains more Vitamin B2Vitamin B2 | +17.8% |
| Contains more Vitamin B3Vitamin B3 | +43.8% |
| Contains more Vitamin B5Vitamin B5 | +26.7% |
| Contains more Vitamin B6Vitamin B6 | +29.3% |
| Contains more FolateFolate | +14.3% |
| Contains more CholineCholine | +113.3% |
| Contains more Vitamin CVitamin C | +64.8% |
| Contains more Vitamin EVitamin E | +114.8% |
| Contains more Vitamin KVitamin K | +104.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.71 g
Fats:
0.72 g
Carbs:
5.65 g
Water:
90.18 g
Other:
0.74 g
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
| Contains more ProteinProtein | +50.6% |
| Contains more FatsFats | +260% |
| Contains more CarbsCarbs | +51.1% |
| Contains more OtherOther | +116.2% |
~equal in
Water
~92.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.047 g
Monounsaturated Fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.173 g
Saturated Fat:
Sat. Fat
0.03 g
Monounsaturated Fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
| Contains more Poly. FatPolyunsaturated fat | +147.1% |
| Contains less Sat. FatSaturated Fat | -36.2% |
| Contains more Mono. FatMonounsaturated Fat | +53.8% |
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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 33kcal | 19kcal |
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| Protein | 2.71g | 1.8g |
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| Fats | 0.72g | 0.2g |
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| Vitamin C | 18.2mg | 30mg |
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| Net carbs | 1.65g | 2.14g |
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| Carbs | 5.65g | 3.74g |
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| Magnesium | 21mg | 81mg |
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| Calcium | 141mg | 51mg |
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| Potassium | 117mg | 379mg |
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| Iron | 1.13mg | 1.8mg |
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| Sugar | 0.4g | 1.1g |
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| Fiber | 4g | 1.6g |
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| Copper | 0.051mg | 0.179mg |
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| Zinc | 0.23mg | 0.36mg |
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| Phosphorus | 32mg | 46mg |
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| Sodium | 15mg | 213mg |
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| Vitamin A | 7600IU | 6116IU |
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| Vitamin A | 380µg | 306µg |
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| Vitamin E | 0.88mg | 1.89mg |
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| Manganese | 0.51mg | 0.366mg |
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| Selenium | 0.5µg | 0.9µg |
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| Vitamin B1 | 0.04mg | 0.04mg | |
| Vitamin B2 | 0.106mg | 0.09mg |
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| Vitamin B3 | 0.575mg | 0.4mg |
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| Vitamin B5 | 0.218mg | 0.172mg |
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| Vitamin B6 | 0.128mg | 0.099mg |
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| Vitamin K | 406.6µg | 830µg |
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| Folate | 16µg | 14µg |
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| Choline | 38.4mg | 18mg |
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| Saturated Fat | 0.047g | 0.03g |
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| Monounsaturated Fat | 0.026g | 0.04g |
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| Polyunsaturated fat | 0.173g | 0.07g |
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| Tryptophan | 0.027mg | 0.017mg |
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| Threonine | 0.074mg | 0.083mg |
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| Isoleucine | 0.086mg | 0.147mg |
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| Leucine | 0.13mg | 0.13mg | |
| Lysine | 0.101mg | 0.099mg |
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| Methionine | 0.028mg | 0.019mg |
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| Phenylalanine | 0.075mg | 0.11mg |
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| Valine | 0.104mg | 0.11mg |
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| Histidine | 0.04mg | 0.036mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
129%
206%
Minerals Daily Need Coverage Score
22%
34%
Comparison summary
Which food is lower in Sugar?
Collard Greens is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Collard Greens contains less Sodium (difference - 198mg)
Which food is lower in glycemic index?
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens is cheaper (difference - $0.4)
Which food is richer in vitamins?
Collard Greens is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard raw is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)