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Collard Greens vs. Chard raw — In-Depth Nutrition Comparison

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How are Collard Greens and Chard raw different?

  • Collard Greens is higher in Fiber, Calcium, and Vitamin A RAE, 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 contains 3 times more Calcium than Chard raw. While Collard Greens contains 141mg of Calcium, Chard raw contains only 51mg.
  • Collard Greens has less Sodium.

Collards, cooked, boiled, drained, without salt and Chard, swiss, raw are the varieties used in this article.

Infographic

Collard Greens vs Chard raw 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 Calcium +176.5%
Contains less Sodium -93%
Contains more Manganese +39.3%
Contains more Iron +59.3%
Contains more Magnesium +285.7%
Contains more Phosphorus +43.8%
Contains more Potassium +223.9%
Contains more Zinc +56.5%
Contains more Copper +251%
Contains more Selenium +80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +176.5%
Contains less Sodium -93%
Contains more Manganese +39.3%
Contains more Iron +59.3%
Contains more Magnesium +285.7%
Contains more Phosphorus +43.8%
Contains more Potassium +223.9%
Contains more Zinc +56.5%
Contains more Copper +251%
Contains more Selenium +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 A +24.3%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +29.3%
Contains more Folate +14.3%
Contains more Choline +113.3%
Contains more Vitamin E +114.8%
Contains more Vitamin C +64.8%
Contains more Vitamin K +104.1%
Equal in Vitamin B1 - 0.04
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 10% 2075%
Contains more Vitamin A +24.3%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +29.3%
Contains more Folate +14.3%
Contains more Choline +113.3%
Contains more Vitamin E +114.8%
Contains more Vitamin C +64.8%
Contains more Vitamin K +104.1%
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50.6%
Contains more Fats +260%
Contains more Carbs +51.1%
Contains more Other +116.2%
Equal in Water - 92.66
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +50.6%
Contains more Fats +260%
Contains more Carbs +51.1%
Contains more Other +116.2%
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +147.1%
Contains less Saturated Fat -36.2%
Contains more Monounsaturated Fat +53.8%
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Polyunsaturated fat +147.1%
Contains less Saturated Fat -36.2%
Contains more Monounsaturated 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.
Collard Greens Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Chard raw Opinion
Net carbs 1.65g 2.14g Chard raw
Protein 2.71g 1.8g Collard Greens
Fats 0.72g 0.2g Collard Greens
Carbs 5.65g 3.74g Collard Greens
Calories 33kcal 19kcal Collard Greens
Sugar 0.4g 1.1g Collard Greens
Fiber 4g 1.6g Collard Greens
Calcium 141mg 51mg Collard Greens
Iron 1.13mg 1.8mg Chard raw
Magnesium 21mg 81mg Chard raw
Phosphorus 32mg 46mg Chard raw
Potassium 117mg 379mg Chard raw
Sodium 15mg 213mg Collard Greens
Zinc 0.23mg 0.36mg Chard raw
Copper 0.051mg 0.179mg Chard raw
Manganese 0.51mg 0.366mg Collard Greens
Selenium 0.5µg 0.9µg Chard raw
Vitamin A 7600IU 6116IU Collard Greens
Vitamin A RAE 380µg 306µg Collard Greens
Vitamin E 0.88mg 1.89mg Chard raw
Vitamin C 18.2mg 30mg Chard raw
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.106mg 0.09mg Collard Greens
Vitamin B3 0.575mg 0.4mg Collard Greens
Vitamin B5 0.218mg 0.172mg Collard Greens
Vitamin B6 0.128mg 0.099mg Collard Greens
Folate 16µg 14µg Collard Greens
Choline 38.4mg 18mg Collard Greens
Vitamin K 406.6µg 830µg Chard raw
Tryptophan 0.027mg 0.017mg Collard Greens
Threonine 0.074mg 0.083mg Chard raw
Isoleucine 0.086mg 0.147mg Chard raw
Leucine 0.13mg 0.13mg
Lysine 0.101mg 0.099mg Collard Greens
Methionine 0.028mg 0.019mg Collard Greens
Phenylalanine 0.075mg 0.11mg Chard raw
Valine 0.104mg 0.11mg Chard raw
Histidine 0.04mg 0.036mg Collard Greens
Saturated Fat 0.047g 0.03g Chard raw
Monounsaturated Fat 0.026g 0.04g Chard raw
Polyunsaturated fat 0.173g 0.07g Collard Greens

Which food is preferable for your diet?

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

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
206%
Chard raw
Minerals Daily Need Coverage Score
22%
Collard Greens
34%
Chard raw

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 - 198mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.4)
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.