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  6. Chard raw vs. Marrow-stem Kale

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

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How are chard raw and marrow-stem Kale different?

  • Chard raw is richer in vitamin K, vitamin A, iron, copper, and magnesium, while marrow-stem Kale is higher in folate, calcium, manganese, and fiber.
  • Chard raw covers your daily need for vitamin K, 327% more than marrow-stem Kale.
  • Chard raw contains 13 times more sodium than marrow-stem Kale. Chard raw contains 213mg of sodium, while marrow-stem Kale contains 17mg.

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

Infographic

Chard raw vs Marrow-stem Kale 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +77.9%
Contains more IronIron +283%
Contains more CopperCopper +289.1%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +84%
Contains more CalciumCalcium +354.9%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +79.8%
Contains more SeleniumSelenium +44.4%

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 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
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 118% 0% 84% 45% 14% 30% 14% 16% 38% 0% 1093% 97%
Contains more Vitamin AVitamin A +21.9%
Contains more Vitamin KVitamin K +89.9%
Contains more Vitamin CVitamin C +17.7%
Contains more Vitamin EVitamin E +19.6%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B5Vitamin B5 +55.2%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +821.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Marrow-stem Kale DV% diff.
Vitamin K 830µg 437.1µg 327%
Folate 14µg 129µg 29%
Calcium 51mg 232mg 18%
Iron 1.8mg 0.47mg 17%
Copper 0.179mg 0.046mg 15%
Magnesium 81mg 27mg 13%
Manganese 0.366mg 0.658mg 13%
Fiber 1.6g 4g 10%
Sodium 213mg 17mg 9%
Vitamin C 30mg 35.3mg 6%
Vitamin A 306µg 251µg 6%
Potassium 379mg 213mg 5%
Vitamin B6 0.099mg 0.165mg 5%
Phosphorus 46mg 25mg 3%
Vitamin B2 0.09mg 0.13mg 3%
Protein 1.8g 3.02g 2%
Vitamin E 1.89mg 2.26mg 2%
Vitamin B3 0.4mg 0.742mg 2%
Vitamin B5 0.172mg 0.267mg 2%
Calories 19kcal 32kcal 1%
Fats 0.2g 0.61g 1%
Carbs 3.74g 5.42g 1%
Zinc 0.36mg 0.21mg 1%
Selenium 0.9µg 1.3µg 1%
Vitamin B1 0.04mg 0.054mg 1%
Choline 18mg 23.2mg 1%
Polyunsaturated fat 0.07g 0.201g 1%
Protein per 100 calories 9.5g 9.4g N/A
Calories per 10 g protein 106kcal 106kcal N/A
Weight per 100 calories 526g 313g N/A
Net carbs 2.14g 1.42g N/A
Sugar 1.1g 0.46g N/A
Saturated fat 0.03g 0.055g 0%
Monounsaturated fat 0.04g 0.03g 0%
Tryptophan 0.017mg 0.031mg 0%
Threonine 0.083mg 0.086mg 0%
Isoleucine 0.147mg 0.1mg 0%
Leucine 0.13mg 0.151mg 0%
Lysine 0.099mg 0.117mg 0%
Methionine 0.019mg 0.033mg 0%
Phenylalanine 0.11mg 0.087mg 0%
Valine 0.11mg 0.12mg 0%
Histidine 0.036mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more OtherOther +20.3%
Contains more ProteinProtein +67.8%
Contains more FatsFats +205%
Contains more CarbsCarbs +44.9%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -45.5%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +187.1%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.