Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kale, frozen, cooked, boiled, drained, without salt
  5. Compare
  6. Kale, frozen, cooked, boiled, drained, without salt vs. Chard raw

Kale, frozen, cooked, boiled, drained, without salt vs. Chard raw — In-Depth Nutrition Comparison

Compare

Summary of differences between kale, frozen, cooked, boiled, drained, without salt and chard raw

  • Kale, frozen, cooked, boiled, drained, without salt has more vitamin A, vitamin K, and calcium; however, chard raw is higher in magnesium, copper, iron, vitamin E, and vitamin C.
  • Kale, frozen, cooked, boiled, drained, without salt covers your daily need for vitamin A 48% more than chard raw.
  • Kale, frozen, cooked, boiled, drained, without salt has 3 times more calcium than chard raw. While kale, frozen, cooked, boiled, drained, without salt has 138mg of calcium, chard raw has only 51mg.
  • Kale, frozen, cooked, boiled, drained, without salt has less sodium.

These are the specific foods used in this comparison Kale, frozen, cooked, boiled, drained, without salt and Chard, swiss, raw.

Infographic

Kale, frozen, cooked, boiled, drained, without salt vs Chard raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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% 2% 59% 4.9%
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%
Contains more CalciumCalcium +170.6%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +23%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +18.1%
Contains more IronIron +91.5%
Contains more CopperCopper +280.9%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +64.3%
~equal in Selenium ~0.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 84% 0% 245% 18% 11% 26% 13% 3.2% 20% 0% 2205% 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 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Contains more Vitamin AVitamin A +140.2%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +68%
Contains more Vitamin CVitamin C +19%
Contains more Vitamin EVitamin E +105.4%
Contains more Vitamin B5Vitamin B5 +224.5%
Contains more Vitamin B6Vitamin B6 +15.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~830µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Kale, frozen, cooked, boiled, drained, without salt Chard raw DV% diff.
Vitamin A 735µg 306µg 48%
Vitamin K 882µg 830µg 43%
Magnesium 18mg 81mg 15%
Copper 0.047mg 0.179mg 15%
Iron 0.94mg 1.8mg 11%
Calcium 138mg 51mg 9%
Sodium 15mg 213mg 9%
Vitamin E 0.92mg 1.89mg 6%
Vitamin C 25.2mg 30mg 5%
Manganese 0.45mg 0.366mg 4%
Phosphorus 28mg 46mg 3%
Choline 0.5mg 18mg 3%
Protein 2.84g 1.8g 2%
Potassium 321mg 379mg 2%
Fiber 2g 1.6g 2%
Zinc 0.18mg 0.36mg 2%
Vitamin B2 0.114mg 0.09mg 2%
Vitamin B3 0.672mg 0.4mg 2%
Vitamin B5 0.053mg 0.172mg 2%
Calories 30kcal 19kcal 1%
Vitamin B6 0.086mg 0.099mg 1%
Polyunsaturated fat 0.235g 0.07g 1%
Protein per 100 calories 9.5g 9.5g N/A
Calories per 10 g protein 106kcal 106kcal N/A
Weight per 100 calories 333g 526g N/A
Fats 0.49g 0.2g 0%
Net carbs 3.23g 2.14g N/A
Carbs 5.23g 3.74g 0%
Sugar 1.34g 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Vitamin B1 0.043mg 0.04mg 0%
Folate 14µg 14µg 0%
Saturated fat 0.063g 0.03g 0%
Monounsaturated fat 0.036g 0.04g 0%
Tryptophan 0.035mg 0.017mg 0%
Threonine 0.127mg 0.083mg 0%
Isoleucine 0.17mg 0.147mg 0%
Leucine 0.199mg 0.13mg 0%
Lysine 0.17mg 0.099mg 0%
Methionine 0.027mg 0.019mg 0%
Phenylalanine 0.146mg 0.11mg 0%
Valine 0.156mg 0.11mg 0%
Histidine 0.06mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.84 g
Fats: 0.49 g
Carbs: 5.23 g
Water: 90.5 g
Other: 0.94 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +57.8%
Contains more FatsFats +145%
Contains more CarbsCarbs +39.8%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.235 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Poly. FatPolyunsaturated fat +235.7%
Contains less Sat. FatSaturated fat -52.4%
Contains more Mono. FatMonounsaturated fat +11.1%

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. Kale, frozen, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169240/nutrients
  2. Chard raw - 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.