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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 richer in Folate, Calcium, Manganese, and Fiber, while Chard is higher in Vitamin K, Iron, Copper, Magnesium, and Vitamin A.
  • Chard covers your daily need of Vitamin K 327% more than Marrow-stem Kale.
  • Marrow-stem Kale contains 9 times more Folate than Chard. Marrow-stem Kale contains 129µg of Folate, while Chard contains 14µg.
  • Marrow-stem Kale is lower in Sodium.

Collards, raw and Chard, swiss, raw types were used in this article.

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Marrow-stem Kale vs Chard 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Chard
Contains more Calcium +354.9%
Contains less Sodium -92%
Contains more Iron +283%
Contains more Potassium +77.9%
Contains more Magnesium +200%
Contains more Copper +289.1%
Contains more Zinc +71.4%
Contains more Phosphorus +84%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Contains more Calcium +354.9%
Contains less Sodium -92%
Contains more Iron +283%
Contains more Potassium +77.9%
Contains more Magnesium +200%
Contains more Copper +289.1%
Contains more Zinc +71.4%
Contains more Phosphorus +84%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Chard
Contains more Vitamin C +17.7%
Contains more Vitamin E +19.6%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +66.7%
Contains more Folate +821.4%
Contains more Vitamin A +21.9%
Contains more Vitamin K +89.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Contains more Vitamin C +17.7%
Contains more Vitamin E +19.6%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +66.7%
Contains more Folate +821.4%
Contains more Vitamin A +21.9%
Contains more Vitamin K +89.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
147
Marrow-stem Kale
222
Chard
Mineral Summary Score
20
Marrow-stem Kale
36
Chard

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Marrow-stem Kale
11%
Chard
Carbohydrates
5%
Marrow-stem Kale
4%
Chard
Fats
3%
Marrow-stem Kale
1%
Chard

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marrow-stem Kale Chard
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 196mg)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.1)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (32)

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Chard Opinion
Calories 32 19 Marrow-stem Kale
Protein 3.02 1.8 Marrow-stem Kale
Fats 0.61 0.2 Marrow-stem Kale
Vitamin C 35.3 30 Marrow-stem Kale
Carbs 5.42 3.74 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 1.8 Chard
Calcium 232 51 Marrow-stem Kale
Potassium 213 379 Chard
Magnesium 27 81 Chard
Sugar 0.46 1.1 Marrow-stem Kale
Fiber 4 1.6 Marrow-stem Kale
Copper 0.046 0.179 Chard
Zinc 0.21 0.36 Chard
Starch
Phosphorus 25 46 Chard
Sodium 17 213 Marrow-stem Kale
Vitamin A 5019 6116 Chard
Vitamin E 2.26 1.89 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.04 Marrow-stem Kale
Vitamin B2 0.13 0.09 Marrow-stem Kale
Vitamin B3 0.742 0.4 Marrow-stem Kale
Vitamin B5 0.267 0.172 Marrow-stem Kale
Vitamin B6 0.165 0.099 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 437.1 830 Chard
Folate 129 14 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.055 0.03 Chard
Monounsaturated Fat 0.03 0.04 Chard
Polyunsaturated fat 0.201 0.07 Marrow-stem Kale
Tryptophan 0.031 0.017 Marrow-stem Kale
Threonine 0.086 0.083 Marrow-stem Kale
Isoleucine 0.1 0.147 Chard
Leucine 0.151 0.13 Marrow-stem Kale
Lysine 0.117 0.099 Marrow-stem Kale
Methionine 0.033 0.019 Marrow-stem Kale
Phenylalanine 0.087 0.11 Chard
Valine 0.12 0.11 Marrow-stem Kale
Histidine 0.047 0.036 Marrow-stem Kale
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.