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  6. Kale vs. Chard raw

Kale vs. Chard raw — In-Depth Nutrition Comparison

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Differences between kale and chard raw

  • Kale has more vitamin A and vitamin C, while chard raw has more magnesium, iron, vitamin K, and vitamin E.
  • Kale's daily need coverage for vitamin A is 150% higher.
  • The amount of sodium in kale is lower.

The food types used in this comparison are Kale, cooked, boiled, drained, without salt and Chard, swiss, raw.

Infographic

Kale 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.
Kale
Kale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 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 +41.2%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +13.7%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +66.2%
Contains more IronIron +100%
Contains more CopperCopper +14.7%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +64.3%
~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.
Kale
Kale
5
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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 +36.7%
Contains more Vitamin AVitamin A +122.5%
Contains more Vitamin B1Vitamin B1 +32.5%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin EVitamin E +122.4%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B5Vitamin B5 +251%
Contains more CholineCholine +4400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~830µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Kale Chard raw DV% diff.
Vitamin A 681µg 306µg 42%
Magnesium 18mg 81mg 15%
Vitamin C 41mg 30mg 12%
Iron 0.9mg 1.8mg 11%
Vitamin K 817µg 830µg 11%
Sodium 23mg 213mg 8%
Vitamin E 0.85mg 1.89mg 7%
Potassium 228mg 379mg 4%
Choline 0.4mg 18mg 3%
Vitamin B6 0.138mg 0.099mg 3%
Copper 0.156mg 0.179mg 3%
Phosphorus 28mg 46mg 3%
Vitamin B2 0.07mg 0.09mg 2%
Vitamin B5 0.049mg 0.172mg 2%
Manganese 0.416mg 0.366mg 2%
Fiber 2g 1.6g 2%
Calcium 72mg 51mg 2%
Zinc 0.24mg 0.36mg 1%
Vitamin B3 0.5mg 0.4mg 1%
Carbs 5.63g 3.74g 1%
Polyunsaturated fat 0.193g 0.07g 1%
Vitamin B1 0.053mg 0.04mg 1%
Calories 28kcal 19kcal 0%
Protein 1.9g 1.8g 0%
Fats 0.4g 0.2g 0%
Net carbs 3.63g 2.14g N/A
Sugar 1.25g 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Folate 13µg 14µg 0%
Saturated fat 0.052g 0.03g 0%
Monounsaturated fat 0.03g 0.04g 0%
Tryptophan 0.023mg 0.017mg 0%
Threonine 0.085mg 0.083mg 0%
Isoleucine 0.114mg 0.147mg 0%
Leucine 0.133mg 0.13mg 0%
Lysine 0.114mg 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
Kale
Kale
3
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: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +100%
Contains more CarbsCarbs +50.5%
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
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 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 +175.7%
Contains less Sat. FatSaturated fat -42.3%
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. 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.