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Kale vs. Chard — In-Depth Nutrition Comparison

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Important differences between Kale and Chard

  • Kale has more Vitamin K, Vitamin A RAE, 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

Kale vs Chard 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.
Kale
3
:
6
Chard
Contains more Calcium +24.1%
Contains less Sodium -87.2%
Contains more Manganese +24.6%
Contains more Iron +151.1%
Contains more Magnesium +377.8%
Contains more Phosphorus +17.9%
Contains more Potassium +140.8%
Contains more Zinc +37.5%
Equal in Copper - 0.163
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +24.1%
Contains less Sodium -87.2%
Contains more Manganese +24.6%
Contains more Iron +151.1%
Contains more Magnesium +377.8%
Contains more Phosphorus +17.9%
Contains more Potassium +140.8%
Contains more Zinc +37.5%
Equal in Copper - 0.163
Equal in Selenium - 0.9

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.
Kale
7
:
3
Chard
Contains more Vitamin A +122.4%
Contains more Vitamin C +127.8%
Contains more Vitamin B1 +55.9%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B6 +62.4%
Contains more Folate +44.4%
Contains more Vitamin K +149.6%
Contains more Vitamin E +122.4%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B5 +232.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin A +122.4%
Contains more Vitamin C +127.8%
Contains more Vitamin B1 +55.9%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B6 +62.4%
Contains more Folate +44.4%
Contains more Vitamin K +149.6%
Contains more Vitamin E +122.4%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B5 +232.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
3
:
2
Chard
Contains more Fats +400%
Contains more Carbs +36.3%
Contains more Other +44.8%
Equal in Protein - 1.88
Equal in Water - 92.65
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +400%
Contains more Carbs +36.3%
Contains more Other +44.8%
Equal in Protein - 1.88
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
2
:
1
Chard
Contains more Monounsaturated Fat +87.5%
Contains more Polyunsaturated fat +589.3%
Contains less Saturated Fat -76.9%
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +87.5%
Contains more Polyunsaturated fat +589.3%
Contains less Saturated 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.
Kale Chard
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Kale Chard Opinion
Net carbs 3.63g 2.03g Kale
Protein 1.9g 1.88g Kale
Fats 0.4g 0.08g Kale
Carbs 5.63g 4.13g Kale
Calories 28kcal 20kcal Kale
Sugar 1.25g 1.1g Chard
Fiber 2g 2.1g Chard
Calcium 72mg 58mg Kale
Iron 0.9mg 2.26mg Chard
Magnesium 18mg 86mg Chard
Phosphorus 28mg 33mg Chard
Potassium 228mg 549mg Chard
Sodium 23mg 179mg Kale
Zinc 0.24mg 0.33mg Chard
Copper 0.156mg 0.163mg Chard
Manganese 0.416mg 0.334mg Kale
Selenium 0.9µg 0.9µg
Vitamin A 13621IU 6124IU Kale
Vitamin A RAE 681µg 306µg Kale
Vitamin E 0.85mg 1.89mg Chard
Vitamin C 41mg 18mg Kale
Vitamin B1 0.053mg 0.034mg Kale
Vitamin B2 0.07mg 0.086mg Chard
Vitamin B3 0.5mg 0.36mg Kale
Vitamin B5 0.049mg 0.163mg Chard
Vitamin B6 0.138mg 0.085mg Kale
Folate 13µg 9µg Kale
Vitamin K 817µg 327.3µg Kale
Tryptophan 0.023mg 0.018mg Kale
Threonine 0.085mg 0.086mg Chard
Isoleucine 0.114mg 0.154mg Chard
Leucine 0.133mg 0.135mg Chard
Lysine 0.114mg 0.103mg Kale
Methionine 0.018mg 0.02mg Chard
Phenylalanine 0.097mg 0.114mg Chard
Valine 0.104mg 0.114mg Chard
Histidine 0.04mg 0.038mg Kale
Saturated Fat 0.052g 0.012g Chard
Monounsaturated Fat 0.03g 0.016g Kale
Polyunsaturated fat 0.193g 0.028g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
258%
Kale
113%
Chard
Minerals Daily Need Coverage Score
22%
Kale
36%
Chard

Comparison summary

Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 156mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.04g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.