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  6. Marrow-stem Kale vs. Chard

Marrow-stem Kale vs. Chard — In-Depth Nutrition Comparison

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How are marrow-stem Kale and chard different?

  • Marrow-stem Kale is higher in vitamin K, folate, vitamin C, calcium, and manganese; however, chard is richer in iron, vitamin A, magnesium, copper, and potassium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 92% higher.
  • Marrow-stem Kale contains 14 times more folate than chard. While marrow-stem Kale contains 129µg of folate, chard contains only 9µg.

Collards, raw and Chard, swiss, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Marrow-stem 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Chard
Chard
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more CalciumCalcium +300%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +97%
Contains more SeleniumSelenium +44.4%
Contains more MagnesiumMagnesium +218.5%
Contains more PotassiumPotassium +157.7%
Contains more IronIron +380.9%
Contains more CopperCopper +254.3%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +32%

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.
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Chard
Chard
2
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin CVitamin C +96.1%
Contains more Vitamin EVitamin E +19.6%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more Vitamin B2Vitamin B2 +51.2%
Contains more Vitamin B3Vitamin B3 +106.1%
Contains more Vitamin B5Vitamin B5 +63.8%
Contains more Vitamin B6Vitamin B6 +94.1%
Contains more Vitamin KVitamin K +33.5%
Contains more FolateFolate +1333.3%
Contains more Vitamin AVitamin A +21.9%
Contains more CholineCholine +23.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Chard DV% diff.
Vitamin K 437.1µg 327.3µg 92%
Folate 129µg 9µg 30%
Iron 0.47mg 2.26mg 22%
Vitamin C 35.3mg 18mg 19%
Calcium 232mg 58mg 17%
Manganese 0.658mg 0.334mg 14%
Magnesium 27mg 86mg 14%
Copper 0.046mg 0.163mg 13%
Potassium 213mg 549mg 10%
Fiber 4g 2.1g 8%
Sodium 17mg 179mg 7%
Vitamin A 251µg 306µg 6%
Vitamin B6 0.165mg 0.085mg 6%
Vitamin B2 0.13mg 0.086mg 3%
Vitamin B3 0.742mg 0.36mg 2%
Vitamin E 2.26mg 1.89mg 2%
Vitamin B1 0.054mg 0.034mg 2%
Vitamin B5 0.267mg 0.163mg 2%
Protein 3.02g 1.88g 2%
Choline 23.2mg 28.7mg 1%
Polyunsaturated fat 0.201g 0.028g 1%
Calories 32kcal 20kcal 1%
Selenium 1.3µg 0.9µg 1%
Phosphorus 25mg 33mg 1%
Zinc 0.21mg 0.33mg 1%
Fats 0.61g 0.08g 1%
Carbs 5.42g 4.13g 0%
Net carbs 1.42g 2.03g N/A
Sugar 0.46g 1.1g N/A
Saturated fat 0.055g 0.012g 0%
Monounsaturated fat 0.03g 0.016g 0%
Tryptophan 0.031mg 0.018mg 0%
Threonine 0.086mg 0.086mg 0%
Isoleucine 0.1mg 0.154mg 0%
Leucine 0.151mg 0.135mg 0%
Lysine 0.117mg 0.103mg 0%
Methionine 0.033mg 0.02mg 0%
Phenylalanine 0.087mg 0.114mg 0%
Valine 0.12mg 0.114mg 0%
Histidine 0.047mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Chard
Chard
1
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 ProteinProtein +60.6%
Contains more FatsFats +662.5%
Contains more CarbsCarbs +31.2%
~equal in Water ~92.65g
~equal in Other ~1.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +87.5%
Contains more Poly. FatPolyunsaturated fat +617.9%
Contains less Sat. FatSaturated fat -78.2%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.