Kale vs Chard: Health Insights
Where is more calories, protein, carbs - what is more healthy?
Chard vs Kale: Nutrition Comparison
| per 100g | Kale | Chard |
|---|---|---|
| Calories | 49 | 19 |
| Carbohydrates | 8.75 g | 3.74 g |
| Fat | 0.93 g | 0.2 g |
| Dietary fiber | 3.6 g | 1.6 g |
| Protein | 4.28 g | 3.27 g |
| Calcium | 150 mg | 51 mg |
| Iron | 1.47 mg | 1.8 mg |
| Magnessium | 47 mg | 81 mg |
| Phosphorus | 92 mg | 46 mg |
| Potassium | 491 mg | 379 mg |
| Sodium | 38 mg | 213 mg |
| Zink | 0.56 mg | 0.39 mg |
| Vitaminium B1 (Thiamine) | 0.11 mg | 0.04 mg |
| Vitaminium B2 (riboflavin) | 0.13 mg | 0.09 mg |
| Vitaminium B3 (Niacin) | 1 mg | 0.4 mg |
| Vitaminium B5 | 0.091 mg | 0.172 mg |
| Vitaminium B6 | 0.271 mg | 0.99 mg |
| Vitaminium B9 (Folic acid) | 141 mg | 14 mg |
| Vitaminium C | 120 mg | 30 mg |
| Vitaminium K | 704.8 mg | 830 mg |
| Beta karoten | 5927 mg | 45 mg |
More Calories in Kale
At first glance, you can see that in kale is much more calories than in chard.
Kale has 49 kcal per 100g and chard 19 kcal per 100g so it is pretty easy to calculate that the difference is about 158%.
In kale and in chard most calories came from carbs.
See tables below to compare kale with chard in details.
Kale And Chard Nutrition Difference
- Calories:
kale - 158% more than chard - Carbohydrates:
kale - 134% more than chard - Fat:
kale - 365% more than chard - Dietary fiber:
kale - 125% more than chard - Protein:
kale - 31% more than chard
More protein in kale
It is aslo easy to see see that in kale is more protein than in chard.
There is 3.27g per 100g of chard and 4.28g per 100g of kale so using simple math we can see that difference is about 31%.
More carbohydrates in kale
In kale is more carbohydrates than in chard.
There is 3.74g/100g of carbohydrates in chard and 8.75g/100g in kale so let me do the math for you again - difference is about 134%.
More fat in kale
In kale is more fats than in chard.
The tables above show us that there is 0.2g/100g of fats in chard and 0.93g/100g in kale. In this case difference is about 365%.
Kale
49kcal- Calories49
- Carbohydrates8.75 g
- Fat0.93 g
- Dietary fiber3.6 g
- Protein4.28 g
100g | ounce | handfull | cup | chopped
Calories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Chard
19kcal- Calories19
- Carbohydrates3.74 g
- Fat0.2 g
- Dietary fiber1.6 g
- Protein3.27 g
100g | ounce | bunch | cup | chopped stalks | cup | leaves
Calories source
- 50% CARBS
- 44% PROTEIN
- 6% FAT
Vitamins: chard vs kale
- Vitaminium B1 (Thiamine):
kale - 175% more than chard - Vitaminium B2 (riboflavin):
kale - 44% more than chard - Vitaminium B3 (Niacin):
kale - 150% more than chard - Vitaminium B5:
chard - 89% more than kale - Vitaminium B6:
chard - 265% more than kale - Vitaminium B9 (Folic acid):
kale - 907% more than chard - Vitaminium C:
kale - 300% more than chard - Vitaminium K:
chard - 18% more than kale - Beta karoten:
kale - 13071% more than chard
Minerals: kale vs chard
- Calcium:
kale - 194% more than chard - Iron:
chard - 22% more than kale - Magnessium:
chard - 72% more than kale - Phosphorus:
kale - 100% more than chard - Potassium:
kale - 30% more than chard - Sodium:
chard - 461% more than kale - Zink:
kale - 44% more than chard
Compares of kale
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Compares of chard
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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