Kale raw vs. Chard raw — In-Depth Nutrition Comparison
Compare
Significant differences between Kale raw and Chard raw
- Kale raw has more Copper, Vitamin C, Folate, Vitamin A, Vitamin B6, Manganese, Calcium, and Fiber, however, Chard raw is richer in Vitamin K, and Magnesium.
- Kale raw covers your daily Copper needs 147% more than Chard raw.
- Chard raw has 10 times less Folate than Kale raw. Kale raw has 141µg of Folate, while Chard raw has 14µg.
Specific food types used in this comparison are Kale, raw and Chard, swiss, raw.
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.
| Contains more CalciumCalcium | +194.1% |
| Contains more PotassiumPotassium | +29.6% |
| Contains more CopperCopper | +737.4% |
| Contains more ZincZinc | +55.6% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -82.2% |
| Contains more ManganeseManganese | +80.1% |
| Contains more MagnesiumMagnesium | +72.3% |
| Contains more IronIron | +22.4% |
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 CVitamin C | +300% |
| Contains more Vitamin AVitamin A | +63.3% |
| Contains more Vitamin B1Vitamin B1 | +175% |
| Contains more Vitamin B2Vitamin B2 | +44.4% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B6Vitamin B6 | +173.7% |
| Contains more FolateFolate | +907.1% |
| Contains more Vitamin EVitamin E | +22.7% |
| Contains more Vitamin B5Vitamin B5 | +89% |
| Contains more Vitamin KVitamin K | +17.8% |
| Contains more CholineCholine | +2150% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +137.8% |
| Contains more FatsFats | +365% |
| Contains more CarbsCarbs | +134% |
| Contains more OtherOther | +25% |
| Contains more WaterWater | +10.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +30% |
| Contains more Poly. FatPolyunsaturated fat | +382.9% |
| Contains less Sat. FatSaturated Fat | -67% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 49kcal | 19kcal |
|
| Protein | 4.28g | 1.8g |
|
| Fats | 0.93g | 0.2g |
|
| Vitamin C | 120mg | 30mg |
|
| Net carbs | 5.15g | 2.14g |
|
| Carbs | 8.75g | 3.74g |
|
| Magnesium | 47mg | 81mg |
|
| Calcium | 150mg | 51mg |
|
| Potassium | 491mg | 379mg |
|
| Iron | 1.47mg | 1.8mg |
|
| Sugar | 2.26g | 1.1g |
|
| Fiber | 3.6g | 1.6g |
|
| Copper | 1.499mg | 0.179mg |
|
| Zinc | 0.56mg | 0.36mg |
|
| Phosphorus | 92mg | 46mg |
|
| Sodium | 38mg | 213mg |
|
| Vitamin A | 9990IU | 6116IU |
|
| Vitamin A | 500µg | 306µg |
|
| Vitamin E | 1.54mg | 1.89mg |
|
| Manganese | 0.659mg | 0.366mg |
|
| Selenium | 0.9µg | 0.9µg | |
| Vitamin B1 | 0.11mg | 0.04mg |
|
| Vitamin B2 | 0.13mg | 0.09mg |
|
| Vitamin B3 | 1mg | 0.4mg |
|
| Vitamin B5 | 0.091mg | 0.172mg |
|
| Vitamin B6 | 0.271mg | 0.099mg |
|
| Vitamin K | 704.8µg | 830µg |
|
| Folate | 141µg | 14µg |
|
| Choline | 0.8mg | 18mg |
|
| Saturated Fat | 0.091g | 0.03g |
|
| Monounsaturated Fat | 0.052g | 0.04g |
|
| Polyunsaturated fat | 0.338g | 0.07g |
|
| Tryptophan | 0.017mg |
|
|
| Threonine | 0.083mg |
|
|
| Isoleucine | 0.147mg |
|
|
| Leucine | 0.13mg |
|
|
| Lysine | 0.099mg |
|
|
| Methionine | 0.019mg |
|
|
| Phenylalanine | 0.11mg |
|
|
| Valine | 0.11mg |
|
|
| Histidine | 0.036mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
234%
206%
Minerals Daily Need Coverage Score
83%
34%
Comparison summary
Which food contains less Sodium?
Kale raw contains less Sodium (difference - 175mg)
Which food is lower in glycemic index?
Kale raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Kale raw is relatively richer in minerals
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 1.16g)
Which food is lower in Saturated Fat?
Chard raw is lower in Saturated Fat (difference - 0.061g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.