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  6. Marrow-stem Kale vs. Chard raw

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

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How are marrow-stem Kale and chard raw different?

  • Marrow-stem Kale is richer in folate, calcium, manganese, and fiber, while chard raw is higher in vitamin K, vitamin A, iron, copper, and magnesium.
  • Chard raw covers your daily need for vitamin K, 327% more than marrow-stem Kale.
  • Marrow-stem Kale contains 9 times more folate than chard raw. Marrow-stem Kale contains 129µg of folate, while chard raw contains 14µg.
  • Marrow-stem Kale is lower in sodium.

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

Infographic

Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 +354.9%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +79.8%
Contains more SeleniumSelenium +44.4%
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%

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 118% 0% 84% 45% 14% 30% 14% 16% 38% 0% 1093% 97%
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 +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%
Contains more Vitamin AVitamin A +21.9%
Contains more Vitamin KVitamin K +89.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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