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Kale vs. Chard raw — In-Depth Nutrition Comparison

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Differences between Kale and Chard raw

  • Kale has more Vitamin A RAE, and Vitamin C, while Chard raw has more Magnesium, Iron, Vitamin K, and Vitamin E .
  • Kale's daily need coverage for Vitamin A RAE is 42% 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
3
:
Contains more Calcium +41.2%
Contains less Sodium -89.2%
Contains more Manganese +13.7%
Contains more Iron +100%
Contains more Magnesium +350%
Contains more Phosphorus +64.3%
Contains more Potassium +66.2%
Contains more Zinc +50%
Contains more Copper +14.7%
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 20% 3% 6.5% 52% 54% 4.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 68% 58% 20% 33% 28% 9.8% 60% 48% 4.9%
Contains more Calcium +41.2%
Contains less Sodium -89.2%
Contains more Manganese +13.7%
Contains more Iron +100%
Contains more Magnesium +350%
Contains more Phosphorus +64.3%
Contains more Potassium +66.2%
Contains more Zinc +50%
Contains more Copper +14.7%
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
5
:
Contains more Vitamin A +122.7%
Contains more Vitamin C +36.7%
Contains more Vitamin B1 +32.5%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +39.4%
Contains more Vitamin E +122.4%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +251%
Contains more Choline +4400%
Equal in Folate - 14
Equal in Vitamin K - 830
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 817% 17% 0% 137% 13% 16% 9.4% 2.9% 32% 9.8% 0% 0.22% 2043%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 367% 38% 0% 100% 10% 21% 7.5% 10% 23% 11% 0% 9.8% 2075%
Contains more Vitamin A +122.7%
Contains more Vitamin C +36.7%
Contains more Vitamin B1 +32.5%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +39.4%
Contains more Vitamin E +122.4%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +251%
Contains more Choline +4400%
Equal in Folate - 14
Equal in Vitamin K - 830

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
3
:
Contains more Fats +100%
Contains more Carbs +50.5%
Contains more Other +83.9%
Equal in Protein - 1.8
Equal in Water - 92.66
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 Fats +100%
Contains more Carbs +50.5%
Contains more Other +83.9%
Equal in Protein - 1.8
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
1
:
Contains more Polyunsaturated fat +175.7%
Contains less Saturated Fat -42.3%
Contains more Monounsaturated Fat +33.3%
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Polyunsaturated fat +175.7%
Contains less Saturated Fat -42.3%
Contains more Monounsaturated Fat +33.3%

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 raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kale Chard raw Opinion
Net carbs 3.63g 2.14g Kale
Protein 1.9g 1.8g Kale
Fats 0.4g 0.2g Kale
Carbs 5.63g 3.74g Kale
Calories 28kcal 19kcal Kale
Sugar 1.25g 1.1g Chard raw
Fiber 2g 1.6g Kale
Calcium 72mg 51mg Kale
Iron 0.9mg 1.8mg Chard raw
Magnesium 18mg 81mg Chard raw
Phosphorus 28mg 46mg Chard raw
Potassium 228mg 379mg Chard raw
Sodium 23mg 213mg Kale
Zinc 0.24mg 0.36mg Chard raw
Copper 0.156mg 0.179mg Chard raw
Manganese 0.416mg 0.366mg Kale
Selenium 0.9µg 0.9µg
Vitamin A 13621IU 6116IU Kale
Vitamin A RAE 681µg 306µg Kale
Vitamin E 0.85mg 1.89mg Chard raw
Vitamin C 41mg 30mg Kale
Vitamin B1 0.053mg 0.04mg Kale
Vitamin B2 0.07mg 0.09mg Chard raw
Vitamin B3 0.5mg 0.4mg Kale
Vitamin B5 0.049mg 0.172mg Chard raw
Vitamin B6 0.138mg 0.099mg Kale
Folate 13µg 14µg Chard raw
Choline 0.4mg 18mg Chard raw
Vitamin K 817µg 830µg Chard raw
Tryptophan 0.023mg 0.017mg Kale
Threonine 0.085mg 0.083mg Kale
Isoleucine 0.114mg 0.147mg Chard raw
Leucine 0.133mg 0.13mg Kale
Lysine 0.114mg 0.099mg Kale
Methionine 0.018mg 0.019mg Chard raw
Phenylalanine 0.097mg 0.11mg Chard raw
Valine 0.104mg 0.11mg Chard raw
Histidine 0.04mg 0.036mg Kale
Saturated Fat 0.052g 0.03g Chard raw
Monounsaturated Fat 0.03g 0.04g Chard raw
Polyunsaturated fat 0.193g 0.07g Kale

Which food is preferable for your diet?

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

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%
Kale
206%
Chard raw
Minerals Daily Need Coverage Score
22%
Kale
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 190mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.022g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.