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  6. Kale raw vs. Chard raw

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

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Significant differences between kale raw and chard raw

  • Kale raw has more copper, vitamin C, vitamin A, folate, vitamin B6, manganese, calcium, and fiber; however, chard raw is richer in vitamin K and magnesium.
  • Kale raw covers your daily copper needs 147% more than chard raw.
  • Chard raw has 10 times less folate than kale raw. Kale raw has 141µg of folate, while chard raw has 14µg.

Specific food types used in this comparison are Kale, raw and Chard, swiss, raw.

Infographic

Kale raw vs Chard raw 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 34% 45% 43% 55% 500% 15% 39% 5% 86% 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 +194.1%
Contains more PotassiumPotassium +29.6%
Contains more CopperCopper +737.4%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -82.2%
Contains more ManganeseManganese +80.1%
Contains more MagnesiumMagnesium +72.3%
Contains more IronIron +22.4%
~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 400% 0% 167% 31% 28% 30% 19% 5.5% 63% 0% 1762% 106%
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 CVitamin C +300%
Contains more Vitamin AVitamin A +63.4%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +173.7%
Contains more FolateFolate +907.1%
Contains more Vitamin EVitamin E +22.7%
Contains more Vitamin B5Vitamin B5 +89%
Contains more Vitamin KVitamin K +17.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale raw Chard raw DV% diff.
Copper 1.499mg 0.179mg 147%
Vitamin K 704.8µg 830µg 104%
Vitamin C 120mg 30mg 100%
Folate 141µg 14µg 32%
Vitamin A 500µg 306µg 22%
Manganese 0.659mg 0.366mg 13%
Vitamin B6 0.271mg 0.099mg 13%
Calcium 150mg 51mg 10%
Magnesium 47mg 81mg 8%
Fiber 3.6g 1.6g 8%
Sodium 38mg 213mg 8%
Phosphorus 92mg 46mg 7%
Vitamin B1 0.11mg 0.04mg 6%
Protein 4.28g 1.8g 5%
Iron 1.47mg 1.8mg 4%
Vitamin B3 1mg 0.4mg 4%
Potassium 491mg 379mg 3%
Vitamin B2 0.13mg 0.09mg 3%
Choline 0.8mg 18mg 3%
Calories 49kcal 19kcal 2%
Carbs 8.75g 3.74g 2%
Zinc 0.56mg 0.36mg 2%
Vitamin E 1.54mg 1.89mg 2%
Vitamin B5 0.091mg 0.172mg 2%
Polyunsaturated fat 0.338g 0.07g 2%
Fats 0.93g 0.2g 1%
Protein per 100 calories 8.7g 9.5g N/A
Calories per 10 g protein 114kcal 106kcal N/A
Weight per 100 calories 204g 526g N/A
Net carbs 5.15g 2.14g N/A
Sugar 2.26g 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.091g 0.03g 0%
Monounsaturated fat 0.052g 0.04g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 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 +137.8%
Contains more FatsFats +365%
Contains more CarbsCarbs +134%
Contains more OtherOther +25%
Contains more WaterWater +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 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 Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +382.9%
Contains less Sat. FatSaturated fat -67%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.