Chard vs. Kale — In-Depth Nutrition Comparison
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Important differences between chard and kale
- Chard has more iron, magnesium, potassium, vitamin E, and choline; however, kale has more vitamin K, vitamin A, and vitamin C.
- Kale's daily need coverage for vitamin K is 408% more.
- Chard has 72 times more choline than kale. Chard has 28.7mg of choline, while kale has 0.4mg.
- Kale is lower in sodium.
The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Kale, cooked, boiled, drained, without 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.
| Contains more MagnesiumMagnesium | +377.8% |
| Contains more PotassiumPotassium | +140.8% |
| Contains more IronIron | +151.1% |
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +17.9% |
| Contains more CalciumCalcium | +24.1% |
| Contains less SodiumSodium | -87.2% |
| Contains more ManganeseManganese | +24.6% |
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.
| Contains more Vitamin EVitamin E | +122.4% |
| Contains more Vitamin B2Vitamin B2 | +22.9% |
| Contains more Vitamin B5Vitamin B5 | +232.7% |
| Contains more Vitamin CVitamin C | +127.8% |
| Contains more Vitamin AVitamin A | +122.5% |
| Contains more Vitamin B1Vitamin B1 | +55.9% |
| Contains more Vitamin B3Vitamin B3 | +38.9% |
| Contains more Vitamin B6Vitamin B6 | +62.4% |
| Contains more Vitamin KVitamin K | +149.6% |
| Contains more FolateFolate | +44.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 817µg | 408% |
| Vitamin A | 306µg | 681µg | 42% |
| Vitamin C | 18mg | 41mg | 26% |
| Iron | 2.26mg | 0.9mg | 17% |
| Magnesium | 86mg | 18mg | 16% |
| Potassium | 549mg | 228mg | 9% |
| Sodium | 179mg | 23mg | 7% |
| Vitamin E | 1.89mg | 0.85mg | 7% |
| Choline | 28.7mg | 0.4mg | 5% |
| Manganese | 0.334mg | 0.416mg | 4% |
| Vitamin B6 | 0.085mg | 0.138mg | 4% |
| Vitamin B1 | 0.034mg | 0.053mg | 2% |
| Vitamin B5 | 0.163mg | 0.049mg | 2% |
| Carbs | 4.13g | 5.63g | 1% |
| Calcium | 58mg | 72mg | 1% |
| Copper | 0.163mg | 0.156mg | 1% |
| Zinc | 0.33mg | 0.24mg | 1% |
| Phosphorus | 33mg | 28mg | 1% |
| Vitamin B2 | 0.086mg | 0.07mg | 1% |
| Vitamin B3 | 0.36mg | 0.5mg | 1% |
| Folate | 9µg | 13µg | 1% |
| Polyunsaturated fat | 0.028g | 0.193g | 1% |
| Calories | 20kcal | 28kcal | 0% |
| Protein | 1.88g | 1.9g | 0% |
| Protein per 100 calories | 9.4g | 6.8g | N/A |
| Calories per 10 g protein | 106kcal | 147kcal | N/A |
| Weight per 100 calories | 500g | 357g | N/A |
| Fats | 0.08g | 0.4g | 0% |
| Net carbs | 2.03g | 3.63g | N/A |
| Sugar | 1.1g | 1.25g | N/A |
| Fiber | 2.1g | 2g | 0% |
| Selenium | 0.9µg | 0.9µg | 0% |
| Saturated fat | 0.012g | 0.052g | 0% |
| Monounsaturated fat | 0.016g | 0.03g | 0% |
| Tryptophan | 0.018mg | 0.023mg | 0% |
| Threonine | 0.086mg | 0.085mg | 0% |
| Isoleucine | 0.154mg | 0.114mg | 0% |
| Leucine | 0.135mg | 0.133mg | 0% |
| Lysine | 0.103mg | 0.114mg | 0% |
| Methionine | 0.02mg | 0.018mg | 0% |
| Phenylalanine | 0.114mg | 0.097mg | 0% |
| Valine | 0.114mg | 0.104mg | 0% |
| Histidine | 0.038mg | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +44.8% |
| Contains more FatsFats | +400% |
| Contains more CarbsCarbs | +36.3% |
~equal in
Protein
~1.9g
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.9% |
| Contains more Mono. FatMonounsaturated fat | +87.5% |
| Contains more Poly. FatPolyunsaturated fat | +589.3% |
