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  6. Chard vs. Marrow-stem Kale

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

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How are chard and marrow-stem Kale different?

  • Chard is higher in iron, vitamin A, magnesium, copper, and potassium; however, marrow-stem Kale is richer in vitamin K, folate, vitamin C, calcium, and manganese.
  • Daily need coverage for vitamin K for marrow-stem Kale is 92% higher.
  • Chard contains 5 times more iron than marrow-stem Kale. While chard contains 2.26mg of iron, marrow-stem Kale contains only 0.47mg.

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

Infographic

Chard 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.
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%
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 +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%
Contains more CalciumCalcium +300%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +97%
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.
Chard
Chard
1
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 118% 0% 84% 45% 14% 30% 14% 16% 38% 0% 1093% 97%
Contains more Vitamin AVitamin A +21.9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Marrow-stem Kale DV% diff.
Vitamin K 327.3µg 437.1µg 92%
Folate 9µg 129µg 30%
Iron 2.26mg 0.47mg 22%
Vitamin C 18mg 35.3mg 19%
Calcium 58mg 232mg 17%
Magnesium 86mg 27mg 14%
Manganese 0.334mg 0.658mg 14%
Copper 0.163mg 0.046mg 13%
Potassium 549mg 213mg 10%
Fiber 2.1g 4g 8%
Sodium 179mg 17mg 7%
Vitamin A 306µg 251µg 6%
Vitamin B6 0.085mg 0.165mg 6%
Vitamin B2 0.086mg 0.13mg 3%
Protein 1.88g 3.02g 2%
Vitamin E 1.89mg 2.26mg 2%
Vitamin B1 0.034mg 0.054mg 2%
Vitamin B3 0.36mg 0.742mg 2%
Vitamin B5 0.163mg 0.267mg 2%
Calories 20kcal 32kcal 1%
Fats 0.08g 0.61g 1%
Zinc 0.33mg 0.21mg 1%
Phosphorus 33mg 25mg 1%
Selenium 0.9µg 1.3µg 1%
Choline 28.7mg 23.2mg 1%
Polyunsaturated fat 0.028g 0.201g 1%
Protein per 100 calories 9.4g 9.4g N/A
Calories per 10 g protein 106kcal 106kcal N/A
Weight per 100 calories 500g 313g N/A
Net carbs 2.03g 1.42g N/A
Carbs 4.13g 5.42g 0%
Sugar 1.1g 0.46g N/A
Saturated fat 0.012g 0.055g 0%
Monounsaturated fat 0.016g 0.03g 0%
Tryptophan 0.018mg 0.031mg 0%
Threonine 0.086mg 0.086mg 0%
Isoleucine 0.154mg 0.1mg 0%
Leucine 0.135mg 0.151mg 0%
Lysine 0.103mg 0.117mg 0%
Methionine 0.02mg 0.033mg 0%
Phenylalanine 0.114mg 0.087mg 0%
Valine 0.114mg 0.12mg 0%
Histidine 0.038mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +60.6%
Contains more FatsFats +662.5%
Contains more CarbsCarbs +31.2%
~equal in Water ~89.62g
~equal in Other ~1.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -78.2%
Contains more Mono. FatMonounsaturated fat +87.5%
Contains more Poly. FatPolyunsaturated fat +617.9%

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.