Kale vs. Chard — In-Depth Nutrition Comparison
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Important differences between kale and chard
- Kale has more vitamin K, vitamin A, and vitamin C; however, chard has more iron, magnesium, potassium, vitamin E, and choline.
- Kale's daily need coverage for vitamin K is 408% more.
- Kale has 2 times more vitamin C than chard. Kale has 41mg of vitamin C, while chard has 18mg.
- Kale is lower in sodium.
The food varieties used in the comparison are Kale, cooked, boiled, drained, without salt and Chard, swiss, cooked, boiled, drained, without salt.
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 | +24.1% |
| Contains less SodiumSodium | -87.2% |
| Contains more ManganeseManganese | +24.6% |
| Contains more MagnesiumMagnesium | +377.8% |
| Contains more PotassiumPotassium | +140.8% |
| Contains more IronIron | +151.1% |
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +17.9% |
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 | +127.8% |
| Contains more Vitamin AVitamin A | +122.5% |
| Contains more Vitamin B1Vitamin B1 | +55.9% |
| Contains more Vitamin B3Vitamin B3 | +38.9% |
| Contains more Vitamin B6Vitamin B6 | +62.4% |
| Contains more Vitamin KVitamin K | +149.6% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin EVitamin E | +122.4% |
| Contains more Vitamin B2Vitamin B2 | +22.9% |
| Contains more Vitamin B5Vitamin B5 | +232.7% |
| Contains more CholineCholine | +7075% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 327.3µg | 408% |
| Vitamin A | 681µg | 306µg | 42% |
| Vitamin C | 41mg | 18mg | 26% |
| Iron | 0.9mg | 2.26mg | 17% |
| Magnesium | 18mg | 86mg | 16% |
| Potassium | 228mg | 549mg | 9% |
| Sodium | 23mg | 179mg | 7% |
| Vitamin E | 0.85mg | 1.89mg | 7% |
| Choline | 0.4mg | 28.7mg | 5% |
| Vitamin B6 | 0.138mg | 0.085mg | 4% |
| Manganese | 0.416mg | 0.334mg | 4% |
| Vitamin B5 | 0.049mg | 0.163mg | 2% |
| Vitamin B1 | 0.053mg | 0.034mg | 2% |
| Zinc | 0.24mg | 0.33mg | 1% |
| Phosphorus | 28mg | 33mg | 1% |
| Copper | 0.156mg | 0.163mg | 1% |
| Vitamin B3 | 0.5mg | 0.36mg | 1% |
| Folate | 13µg | 9µg | 1% |
| Calcium | 72mg | 58mg | 1% |
| Carbs | 5.63g | 4.13g | 1% |
| Polyunsaturated fat | 0.193g | 0.028g | 1% |
| Vitamin B2 | 0.07mg | 0.086mg | 1% |
| Calories | 28kcal | 20kcal | 0% |
| Protein | 1.9g | 1.88g | 0% |
| Fats | 0.4g | 0.08g | 0% |
| Net carbs | 3.63g | 2.03g | N/A |
| Sugar | 1.25g | 1.1g | N/A |
| Fiber | 2g | 2.1g | 0% |
| Selenium | 0.9µg | 0.9µg | 0% |
| Saturated fat | 0.052g | 0.012g | 0% |
| Monounsaturated fat | 0.03g | 0.016g | 0% |
| Tryptophan | 0.023mg | 0.018mg | 0% |
| Threonine | 0.085mg | 0.086mg | 0% |
| Isoleucine | 0.114mg | 0.154mg | 0% |
| Leucine | 0.133mg | 0.135mg | 0% |
| Lysine | 0.114mg | 0.103mg | 0% |
| Methionine | 0.018mg | 0.02mg | 0% |
| Phenylalanine | 0.097mg | 0.114mg | 0% |
| Valine | 0.104mg | 0.114mg | 0% |
| Histidine | 0.04mg | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +400% |
| Contains more CarbsCarbs | +36.3% |
| Contains more OtherOther | +44.8% |
~equal in
Protein
~1.88g
~equal in
Water
~92.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +87.5% |
| Contains more Poly. FatPolyunsaturated fat | +589.3% |
| Contains less Sat. FatSaturated fat | -76.9% |
