Broccoli vs Chard: Calories & Nutrition Showdown


Broccoli vs Chard
Nutrition Facts
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Broccoli vs Chard 100g Compare
per 100g | Broccoli | Chard |
---|---|---|
Calories | 34 | 19 |
Carbohydrates | 6.64 g | 3.74 g |
Fat | 0.37 g | 0.2 g |
Dietary fiber | 2.6 g | 1.6 g |
Protein | 2.82 g | 3.27 g |
Calcium | 47 mg | 51 mg |
Iron | 0.73 mg | 1.8 mg |
Magnessium | 21 mg | 81 mg |
Potassium | 316 mg | 379 mg |
Sodium | 33 mg | 213 mg |
Zink | 0.41 mg | 0.39 mg |
Vitaminium A | 623 µg | 6116 µg |
Vitaminium B1 (Thiamine) | 0.071 mg | 0.04 mg |
Vitaminium B2 (riboflavin) | 0.117 mg | 0.09 mg |
Vitaminium B3 (Niacin) | 0.639 mg | 0.4 mg |
Vitaminium B5 | 0.573 mg | 0.172 mg |
Vitaminium B6 | 0.175 mg | 0.99 mg |
Vitaminium B9 (Folic acid) | 63 mg | 14 mg |
Vitaminium C | 89.2 mg | 30 mg |
Vitaminium E | 0.17 mg | 1.89 mg |
Vitaminium K | 101.6 µg | 830 µg |
Beta karoten | 361 mg | 45 mg |
Exploring the Nutritional Battle: Broccoli vs. Chard
When it comes to filling your plate with nutrient-dense vegetables, both broccoli and chard stand out as excellent choices. These leafy greens are not just about adding color to your meals; they are packed with vitamins, minerals, and health benefits that can contribute significantly to your daily nutritional needs. Before diving into the detailed comparison between broccoli and chard, let's first uncover some interesting facts about these two vegetables.
Broccoli: The Green Powerhouse
Broccoli, a member of the cruciferous vegetable family, is often praised for its high vitamin C content and cancer-fighting compounds such as sulforaphane. This green vegetable, resembling a mini tree, is not just versatile in cooking but also boasts a rich history dating back to the Roman Empire, where it was highly valued for its nutritional properties.
Chard: The Colorful Nutrient-Rich Vegetable
Chard, also known as Swiss chard, is a leafy green that is not only recognized for its vibrant colored stems but also for its rich nutritional profile. A staple in Mediterranean cooking, chard offers a slightly bitter taste that complements a wide range of dishes. This vegetable is a great source of vitamins K, A, and C, along with minerals like magnesium and potassium.
Broccoli vs. Chard: Nutritional Face-Off
Understanding the nutritional content of these vegetables can help you make informed choices based on your dietary needs. Here’s how broccoli and chard compare in terms of their nutritional values per 100 grams:
- Calories: Broccoli has 34 calories, while chard has only 19 calories.
- Carbohydrates: Broccoli contains 6.64g of carbs, whereas chard has 3.74g.
- Fiber: With 2.6g of fiber, broccoli provides slightly more than chard's 1.6g.
- Fat: Both are low in fat, with broccoli at 0.37g and chard at 0.2g.
- Protein: Chard edges out with 3.27g of protein compared to broccoli's 2.82g.
- Vitamins and Minerals: Chard is a superior source of vitamin K, A, magnesium, and iron. Broccoli, on the other hand, offers more vitamin C and contains a notable amount of calcium and potassium.
Both vegetables contain no cholesterol and are gluten-free, making them excellent choices for various dietary needs.
What Does This Mean for Your Diet?
Choosing between broccoli and chard largely depends on your nutritional goals. If you're looking to boost your vitamin C intake or add a crunch to your dishes, broccoli is a fantastic choice. On the other hand, if you're aiming to increase your intake of magnesium, vitamin K, or iron, chard could be the better option. However, since both vegetables offer unique benefits, incorporating a variety of both into your diet is the best way to maximize their health benefits.
Ultimately, the choice between broccoli and chard comes down to personal preference and nutritional needs. Both are incredibly healthy and can contribute to a balanced, nutrient-rich diet. So, why not enjoy the best of both worlds by including both broccoli and chard in your meal planning?
Broccoli 100g
34kcalCalories source
- 65% CARBS.
- 27% PROTEIN
- 8% FAT
Chard 100g
19kcalCalories source
- 50% CARBS
- 44% PROTEIN
- 6% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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