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  6. Kale, scotch, cooked, boiled, drained, without salt vs. Chard raw

Kale, scotch, cooked, boiled, drained, without salt vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between Kale, scotch, cooked, boiled, drained, without salt and Chard raw

  • Kale, scotch, cooked, boiled, drained, without salt has more Vitamin C, and Calcium, however, Chard raw is richer in Vitamin A, and Magnesium.
  • Kale, scotch, cooked, boiled, drained, without salt covers your daily Vitamin C needs 25% more than Chard raw.
  • Chard raw has 3 times less Calcium than Kale, scotch, cooked, boiled, drained, without salt. Kale, scotch, cooked, boiled, drained, without salt has 132mg of Calcium, while Chard raw has 51mg.
  • Kale, scotch, cooked, boiled, drained, without salt contains less Sodium.

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

Infographic

Kale, scotch, cooked, boiled, drained, without salt vs Chard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 40% 24% 72% 52% 6.5% 16% 5.9% 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 +158.8%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +13.9%
Contains more MagnesiumMagnesium +42.1%
Contains more PotassiumPotassium +38.3%
Contains more CopperCopper +14.7%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +21.1%
~equal in Iron ~1.8mg
~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 176% 120% 0% 0% 10% 9% 15% 2.9% 32% 0% 0% 9.8% 0%
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% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +76%
Contains more Vitamin B3Vitamin B3 +98%
Contains more Vitamin B6Vitamin B6 +40.4%
Contains more Vitamin AVitamin A +206.7%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B5Vitamin B5 +258.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.9 g
Fats: 0.41 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.86 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 +105%
Contains more CarbsCarbs +50.5%
Contains more OtherOther +86%
~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 0.053 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.196 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 +180%
Contains less Sat. FatSaturated Fat -43.4%
Contains more Mono. FatMonounsaturated Fat +33.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale, scotch, cooked, boiled, drained, without salt Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kale, scotch, cooked, boiled, drained, without salt Chard raw Opinion
Calories 28kcal 19kcal Kale, scotch, cooked, boiled, drained, without salt
Protein 1.9g 1.8g Kale, scotch, cooked, boiled, drained, without salt
Fats 0.41g 0.2g Kale, scotch, cooked, boiled, drained, without salt
Vitamin C 52.8mg 30mg Kale, scotch, cooked, boiled, drained, without salt
Net carbs 4.43g 2.14g Kale, scotch, cooked, boiled, drained, without salt
Carbs 5.63g 3.74g Kale, scotch, cooked, boiled, drained, without salt
Magnesium 57mg 81mg Chard raw
Calcium 132mg 51mg Kale, scotch, cooked, boiled, drained, without salt
Potassium 274mg 379mg Chard raw
Iron 1.93mg 1.8mg Kale, scotch, cooked, boiled, drained, without salt
Sugar 1.1g Kale, scotch, cooked, boiled, drained, without salt
Fiber 1.2g 1.6g Chard raw
Copper 0.156mg 0.179mg Chard raw
Zinc 0.24mg 0.36mg Chard raw
Phosphorus 38mg 46mg Chard raw
Sodium 45mg 213mg Kale, scotch, cooked, boiled, drained, without salt
Vitamin A 1994IU 6116IU Chard raw
Vitamin A 100µg 306µg Chard raw
Vitamin E 1.89mg Chard raw
Manganese 0.417mg 0.366mg Kale, scotch, cooked, boiled, drained, without salt
Selenium 0.9µg 0.9µg
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.039mg 0.09mg Chard raw
Vitamin B3 0.792mg 0.4mg Kale, scotch, cooked, boiled, drained, without salt
Vitamin B5 0.048mg 0.172mg Chard raw
Vitamin B6 0.139mg 0.099mg Kale, scotch, cooked, boiled, drained, without salt
Vitamin K 830µg Chard raw
Folate 13µg 14µg Chard raw
Choline 18mg Chard raw
Saturated Fat 0.053g 0.03g Chard raw
Monounsaturated Fat 0.03g 0.04g Chard raw
Polyunsaturated fat 0.196g 0.07g Kale, scotch, cooked, boiled, drained, without salt
Tryptophan 0.023mg 0.017mg Kale, scotch, cooked, boiled, drained, without salt
Threonine 0.085mg 0.083mg Kale, scotch, cooked, boiled, drained, without salt
Isoleucine 0.113mg 0.147mg Chard raw
Leucine 0.132mg 0.13mg Kale, scotch, cooked, boiled, drained, without salt
Lysine 0.113mg 0.099mg Kale, scotch, cooked, boiled, drained, without salt
Methionine 0.018mg 0.019mg Chard raw
Phenylalanine 0.097mg 0.11mg Chard raw
Valine 0.104mg 0.11mg Chard raw
Histidine 0.04mg 0.036mg Kale, scotch, cooked, boiled, drained, without salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale, scotch, cooked, boiled, drained, without salt Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Kale, scotch, cooked, boiled, drained, without salt
206%
Chard raw
Minerals Daily Need Coverage Score
32%
Kale, scotch, cooked, boiled, drained, without salt
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Kale, scotch, cooked, boiled, drained, without salt
Kale, scotch, cooked, boiled, drained, without salt is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Kale, scotch, cooked, boiled, drained, without salt
Kale, scotch, cooked, boiled, drained, without salt contains less Sodium (difference - 168mg)
Which food is lower in glycemic index?
Kale, scotch, cooked, boiled, drained, without salt
Kale, scotch, cooked, boiled, drained, without salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale, scotch, cooked, boiled, drained, without salt
Kale, scotch, cooked, boiled, drained, without salt is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.023g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
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. 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.