Broccoli vs Chard: Calories & Nutrition Showdown



Broccoli - calories, kcal, weight, nutrition
Broccoli - calories, kcal, weight, nutrition

Broccoli vs Chard
Nutrition Facts

Broccoli
Serving size:
  change
one broccoli (520g)cup, flowerets (71g)cup (156g)half cup (78g)1 floweret (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Chard
Serving size:
  change
bunch (165g)cup, chopped stalks (175g)cup, leaves (36g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Broccoli vs Chard 100g Compare


per 100gBroccoliChard
Calories34 19
Carbohydrates6.64 g3.74 g
Fat0.37 g0.2 g
Dietary fiber2.6 g1.6 g
Protein2.82 g3.27 g
Calcium47 mg51 mg
Iron0.73 mg1.8 mg
Magnessium21 mg81 mg
Potassium316 mg379 mg
Sodium33 mg213 mg
Zink0.41 mg0.39 mg
Vitaminium A623 µg6116 µg
Vitaminium B1 (Thiamine)0.071 mg0.04 mg
Vitaminium B2 (riboflavin)0.117 mg0.09 mg
Vitaminium B3 (Niacin)0.639 mg0.4 mg
Vitaminium B50.573 mg0.172 mg
Vitaminium B60.175 mg0.99 mg
Vitaminium B9 (Folic acid)63 mg14 mg
Vitaminium C89.2 mg30 mg
Vitaminium E0.17 mg1.89 mg
Vitaminium K101.6 µg830 µg
Beta karoten361 mg45 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

34kcal

Calories source

  • 65% CARBS.
  • 27% PROTEIN
  • 8% FAT

Chard 100g

19kcal

Calories source

  • 50% CARBS
  • 44% PROTEIN
  • 6% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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