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  6. Chard, swiss, cooked, boiled, drained, with salt vs. Kale, frozen, cooked, boiled, drained, with salt

Chard, swiss, cooked, boiled, drained, with salt vs. Kale, frozen, cooked, boiled, drained, with salt — In-Depth Nutrition Comparison

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What are the main differences between chard, swiss, cooked, boiled, drained, with salt and kale, frozen, cooked, boiled, drained, with salt?

  • Chard, swiss, cooked, boiled, drained, with salt is richer in iron, magnesium, copper, potassium, and vitamin E, yet kale, frozen, cooked, boiled, drained, with salt is richer in vitamin K, vitamin A, calcium, and vitamin C.
  • Kale, frozen, cooked, boiled, drained, with salt's daily need coverage for vitamin K is 462% higher.
  • Chard, swiss, cooked, boiled, drained, with salt has 5 times more magnesium than kale, frozen, cooked, boiled, drained, with salt. Chard, swiss, cooked, boiled, drained, with salt has 86mg of magnesium, while kale, frozen, cooked, boiled, drained, with salt has 18mg.
  • Kale, frozen, cooked, boiled, drained, with salt contains less sodium.

We used Chard, swiss, cooked, boiled, drained, with salt and Kale, frozen, cooked, boiled, drained, with salt types in this comparison.

Infographic

Chard, swiss, cooked, boiled, drained, with salt vs Kale, frozen, cooked, boiled, drained, with salt 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" 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 61% 17% 48% 85% 54% 9% 14% 54% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 41% 28% 35% 16% 4.9% 12% 33% 59% 4.9%
Contains more MagnesiumMagnesium +377.8%
Contains more PotassiumPotassium +71%
Contains more IronIron +140.4%
Contains more CopperCopper +246.8%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +17.9%
Contains more CalciumCalcium +137.9%
Contains less SodiumSodium -39.5%
Contains more ManganeseManganese +34.7%
~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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 84% 0% 245% 18% 11% 26% 13% 3.2% 20% 0% 2205% 11%
Contains more Vitamin EVitamin E +105.4%
Contains more Vitamin B5Vitamin B5 +207.5%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin AVitamin A +140.2%
Contains more Vitamin B1Vitamin B1 +26.5%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B3Vitamin B3 +86.7%
Contains more Vitamin KVitamin K +169.5%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.086mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard, swiss, cooked, boiled, drained, with salt Kale, frozen, cooked, boiled, drained, with salt DV% diff.
Vitamin K 327.3µg 882µg 462%
Vitamin A 306µg 735µg 48%
Iron 2.26mg 0.94mg 17%
Magnesium 86mg 18mg 16%
Copper 0.163mg 0.047mg 13%
Vitamin C 18mg 25.2mg 8%
Calcium 58mg 138mg 8%
Potassium 549mg 321mg 7%
Sodium 415mg 251mg 7%
Vitamin E 1.89mg 0.92mg 6%
Manganese 0.334mg 0.45mg 5%
Choline 28.7mg 0.5mg 5%
Protein 1.88g 2.84g 2%
Vitamin B2 0.086mg 0.114mg 2%
Vitamin B3 0.36mg 0.672mg 2%
Vitamin B5 0.163mg 0.053mg 2%
Polyunsaturated fat 0.235g 2%
Calories 20kcal 30kcal 1%
Fats 0.08g 0.49g 1%
Zinc 0.33mg 0.18mg 1%
Phosphorus 33mg 28mg 1%
Vitamin B1 0.034mg 0.043mg 1%
Folate 9µg 14µg 1%
Protein per 100 calories 9.4g 9.5g N/A
Calories per 10 g protein 106kcal 106kcal N/A
Weight per 100 calories 500g 333g N/A
Net carbs 2.03g 3.23g N/A
Carbs 4.13g 5.23g 0%
Sugar 1.1g 1.34g N/A
Fiber 2.1g 2g 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B6 0.085mg 0.086mg 0%
Saturated fat 0.063g 0%
Monounsaturated fat 0.036g 0%
Tryptophan 0.018mg 0.035mg 0%
Threonine 0.086mg 0.127mg 0%
Isoleucine 0.154mg 0.17mg 0%
Leucine 0.135mg 0.199mg 0%
Lysine 0.103mg 0.17mg 0%
Methionine 0.02mg 0.027mg 0%
Phenylalanine 0.114mg 0.146mg 0%
Valine 0.114mg 0.156mg 0%
Histidine 0.038mg 0.06mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
3% 5% 91%
Protein: 2.84 g
Fats: 0.49 g
Carbs: 5.23 g
Water: 90.5 g
Other: 0.94 g
Contains more OtherOther +34%
Contains more ProteinProtein +51.1%
Contains more FatsFats +512.5%
Contains more CarbsCarbs +26.6%
~equal in Water ~90.5g

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. Chard, swiss, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169343/nutrients
  2. Kale, frozen, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169356/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.