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
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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 | +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% |
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 | +76% |
| Contains more Vitamin B3Vitamin B3 | +98% |
| Contains more Vitamin B6Vitamin B6 | +40.4% |
| Contains more Vitamin AVitamin A | +206% |
| Contains more Vitamin B2Vitamin B2 | +130.8% |
| Contains more Vitamin B5Vitamin B5 | +258.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.41 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.86 g
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
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.196 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 | +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.
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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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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin C | 52.8mg | 30mg | 25% |
| Vitamin A | 100µg | 306µg | 23% |
| Vitamin E | 1.89mg | 13% | |
| Calcium | 132mg | 51mg | 8% |
| Sodium | 45mg | 213mg | 7% |
| Magnesium | 57mg | 81mg | 6% |
| Vitamin B2 | 0.039mg | 0.09mg | 4% |
| Copper | 0.156mg | 0.179mg | 3% |
| Vitamin B6 | 0.139mg | 0.099mg | 3% |
| Potassium | 274mg | 379mg | 3% |
| Choline | 18mg | 3% | |
| Iron | 1.93mg | 1.8mg | 2% |
| Fiber | 1.2g | 1.6g | 2% |
| Vitamin B3 | 0.792mg | 0.4mg | 2% |
| Manganese | 0.417mg | 0.366mg | 2% |
| Vitamin B5 | 0.048mg | 0.172mg | 2% |
| Polyunsaturated fat | 0.196g | 0.07g | 1% |
| Zinc | 0.24mg | 0.36mg | 1% |
| Phosphorus | 38mg | 46mg | 1% |
| Carbs | 5.63g | 3.74g | 1% |
| Calories | 28kcal | 19kcal | 0% |
| Protein | 1.9g | 1.8g | 0% |
| Fats | 0.41g | 0.2g | 0% |
| Net carbs | 4.43g | 2.14g | N/A |
| Sugar | 1.1g | N/A | |
| Selenium | 0.9µg | 0.9µg | 0% |
| Vitamin B1 | 0.04mg | 0.04mg | 0% |
| Folate | 13µg | 14µg | 0% |
| Saturated fat | 0.053g | 0.03g | 0% |
| Monounsaturated fat | 0.03g | 0.04g | 0% |
| Tryptophan | 0.023mg | 0.017mg | 0% |
| Threonine | 0.085mg | 0.083mg | 0% |
| Isoleucine | 0.113mg | 0.147mg | 0% |
| Leucine | 0.132mg | 0.13mg | 0% |
| Lysine | 0.113mg | 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% |
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
22%
185%
Minerals Daily Need Coverage Score
32%
34%
Comparison summary
Which food is lower in Sugar?
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 contains less Sodium (difference - 168mg)
Which food is lower in glycemic index?
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 is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.023g)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)