Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kale, scotch, cooked, boiled, drained, with salt
  5. Compare
  6. Kale, scotch, cooked, boiled, drained, with salt vs. Chard raw

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

Compare

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

Kale, scotch, cooked, boiled, drained, with 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% 37% 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 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%
~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% 33% 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% 102% 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%
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

All nutrients comparison - raw data values

Nutrient Kale, scotch, cooked, boiled, drained, with salt Chard raw 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.9 g
Fats: 0.41 g
Carbs: 5.62 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 +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
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%

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.