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  6. Kale, cooked, boiled, drained, with salt vs. Chard raw

Kale, cooked, boiled, drained, with salt vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between kale, cooked, boiled, drained, with salt and chard raw?

  • Kale, cooked, boiled, drained, with salt is higher in vitamin A and vitamin C, yet chard raw is higher in magnesium, iron, and vitamin E.
  • Kale, cooked, boiled, drained, with salt's daily need coverage for vitamin A is 150% more.

We used Kale, cooked, boiled, drained, with salt and Chard, swiss, raw types in this article.

Infographic

Kale, cooked, boiled, drained, with salt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 34% 54% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +41.2%
Contains more ManganeseManganese +13.7%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +66.2%
Contains more IronIron +100%
Contains more CopperCopper +14.7%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +64.3%
Contains less SodiumSodium -17.8%
~equal in Selenium ~0.9µg

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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 0% 9.8% 0.22%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +36.7%
Contains more Vitamin AVitamin A +122.5%
Contains more Vitamin B1Vitamin B1 +32.5%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin EVitamin E +122.4%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B5Vitamin B5 +251%
Contains more CholineCholine +4400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Kale, cooked, boiled, drained, with salt Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin A 681µg 306µg 42%
Magnesium 18mg 81mg 15%
Vitamin C 41mg 30mg 12%
Iron 0.9mg 1.8mg 11%
Vitamin E 0.85mg 1.89mg 7%
Potassium 228mg 379mg 4%
Phosphorus 28mg 46mg 3%
Choline 0.4mg 18mg 3%
Vitamin B6 0.138mg 0.099mg 3%
Copper 0.156mg 0.179mg 3%
Vitamin B2 0.07mg 0.09mg 2%
Vitamin B5 0.049mg 0.172mg 2%
Manganese 0.416mg 0.366mg 2%
Fiber 2g 1.6g 2%
Sodium 259mg 213mg 2%
Calcium 72mg 51mg 2%
Zinc 0.24mg 0.36mg 1%
Vitamin B3 0.5mg 0.4mg 1%
Carbs 5.63g 3.74g 1%
Polyunsaturated fat 0.193g 0.07g 1%
Vitamin B1 0.053mg 0.04mg 1%
Calories 28kcal 19kcal 0%
Protein 1.9g 1.8g 0%
Fats 0.4g 0.2g 0%
Net carbs 3.63g 2.14g N/A
Sugar 1.25g 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Folate 13µg 14µg 0%
Saturated fat 0.052g 0.03g 0%
Monounsaturated fat 0.03g 0.04g 0%
Tryptophan 0.023mg 0.017mg 0%
Threonine 0.085mg 0.083mg 0%
Isoleucine 0.114mg 0.147mg 0%
Leucine 0.133mg 0.13mg 0%
Lysine 0.114mg 0.099mg 0%
Methionine 0.018mg 0.019mg 0%
Phenylalanine 0.097mg 0.11mg 0%
Valine 0.104mg 0.11mg 0%
Histidine 0.04mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 FatsFats +100%
Contains more CarbsCarbs +50.5%
Contains more OtherOther +83.9%
~equal in Protein ~1.8g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
21% 29% 50%
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 +175.7%
Contains less Sat. FatSaturated fat -42.3%
Contains more Mono. FatMonounsaturated fat +33.3%

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. Kale, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169355/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.