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 | +122.4% |
| 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% |
~equal in
Vitamin D
~0µg
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% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 28kcal | 20kcal |
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| Protein | 1.9g | 1.88g |
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| Fats | 0.4g | 0.08g |
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| Vitamin C | 41mg | 18mg |
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| Net carbs | 3.63g | 2.03g |
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| Carbs | 5.63g | 4.13g |
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| Magnesium | 18mg | 86mg |
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| Calcium | 72mg | 58mg |
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| Potassium | 228mg | 549mg |
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| Iron | 0.9mg | 2.26mg |
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| Sugar | 1.25g | 1.1g |
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| Fiber | 2g | 2.1g |
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| Copper | 0.156mg | 0.163mg |
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| Zinc | 0.24mg | 0.33mg |
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| Phosphorus | 28mg | 33mg |
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| Sodium | 23mg | 179mg |
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| Vitamin A | 13621IU | 6124IU |
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| Vitamin A | 681µg | 306µg |
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| Vitamin E | 0.85mg | 1.89mg |
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| Manganese | 0.416mg | 0.334mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin B1 | 0.053mg | 0.034mg |
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| Vitamin B2 | 0.07mg | 0.086mg |
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| Vitamin B3 | 0.5mg | 0.36mg |
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| Vitamin B5 | 0.049mg | 0.163mg |
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| Vitamin B6 | 0.138mg | 0.085mg |
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| Vitamin K | 817µg | 327.3µg |
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| Folate | 13µg | 9µg |
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| Choline | 0.4mg | 28.7mg |
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| Saturated Fat | 0.052g | 0.012g |
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| Monounsaturated Fat | 0.03g | 0.016g |
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| Polyunsaturated fat | 0.193g | 0.028g |
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| Tryptophan | 0.023mg | 0.018mg |
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| Threonine | 0.085mg | 0.086mg |
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| Isoleucine | 0.114mg | 0.154mg |
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| Leucine | 0.133mg | 0.135mg |
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| Lysine | 0.114mg | 0.103mg |
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| Methionine | 0.018mg | 0.02mg |
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| Phenylalanine | 0.097mg | 0.114mg |
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| Valine | 0.104mg | 0.114mg |
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| Histidine | 0.04mg | 0.038mg |
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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
238%
105%
Minerals Daily Need Coverage Score
22%
36%
Comparison summary
Which food contains less Sodium?
Kale contains less Sodium (difference - 156mg)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.04g)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.