Kale, scotch, cooked, boiled, drained, with salt vs. Chard raw — In-Depth Nutrition Comparison
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How are kale, scotch, cooked, boiled, drained, with salt and chard raw different?
- Kale, scotch, cooked, boiled, drained, with salt is higher in vitamin C and calcium; however, chard raw is richer in vitamin A and magnesium.
- Daily need coverage for vitamin A for chard raw is 82% higher.
- Kale, scotch, cooked, boiled, drained, with salt contains 3 times more calcium than chard raw. While kale, scotch, cooked, boiled, drained, with salt contains 132mg of calcium, chard raw contains only 51mg.
Kale, scotch, cooked, boiled, drained, with salt and Chard, swiss, raw are the varieties used in this article.
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 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% |
| Contains less SodiumSodium | -24.2% |
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:
5.62 g
Water:
91.2 g
Other:
0.87 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 | +50.3% |
| 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
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Magnesium | 57mg | 81mg | 6% |
| Fiber | 1.6g | 6% | |
| Vitamin B2 | 0.039mg | 0.09mg | 4% |
| Choline | 18mg | 3% | |
| Vitamin B6 | 0.139mg | 0.099mg | 3% |
| Potassium | 274mg | 379mg | 3% |
| Sodium | 281mg | 213mg | 3% |
| Copper | 0.156mg | 0.179mg | 3% |
| Iron | 1.93mg | 1.8mg | 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 | 5.62g | 3.74g | 1% |
| Calories | 28kcal | 19kcal | 0% |
| Protein | 1.9g | 1.8g | 0% |
| Fats | 0.41g | 0.2g | 0% |
| Net carbs | 5.62g | 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
35%
34%
Comparison summary
Which food is lower in Sugar?
Kale, scotch, cooked, boiled, drained, with salt is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Kale, scotch, cooked, boiled, drained, with salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale, scotch, cooked, boiled, drained, with salt is cheaper (difference - $0.4)
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.023g)
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)
Which food is richer in minerals?
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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.