Kale vs Chard: Calories & Nutrition Showdown



Kale - calories, kcal, weight, nutrition
Kale - calories, kcal, weight, nutrition

Kale vs Chard
Nutrition Facts

Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
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.

Kale vs Chard 100g Compare


per 100gKaleChard
Calories49 19
Carbohydrates8.75 g3.74 g
Fat0.93 g0.2 g
Dietary fiber3.6 g1.6 g
Protein4.28 g3.27 g
Calcium150 mg51 mg
Iron1.47 mg1.8 mg
Magnessium47 mg81 mg
Phosphorus92 mg46 mg
Potassium491 mg379 mg
Sodium38 mg213 mg
Zink0.56 mg0.39 mg
Vitaminium A9990 µg6116 µg
Vitaminium B1 (Thiamine)0.11 mg0.04 mg
Vitaminium B2 (riboflavin)0.13 mg0.09 mg
Vitaminium B3 (Niacin)1 mg0.4 mg
Vitaminium B50.091 mg0.172 mg
Vitaminium B60.271 mg0.99 mg
Vitaminium B9 (Folic acid)141 mg14 mg
Vitaminium C120 mg30 mg
Vitaminium K704.8 µg830 µg
Beta karoten5927 mg45 mg
Kale vs Chard: A Nutritional Comparison

Discovering the Nutritional Powerhouses: Kale and Chard

When it comes to superfoods, kale and chard often top the list with their exceptional nutrient profiles. Both belonging to the same family as beets and spinach, these leafy greens are not only a powerhouse of nutrients but also versatile in the kitchen. While they share some similarities, there are distinct differences in their nutritional makeup that can influence your choice depending on your health goals.

Understanding the Basics: What Makes Them Different?

At first glance, kale and chard might seem quite similar, but a closer look reveals significant differences in their calorie, carbohydrate, and micronutrient content. For those keeping an eye on their calorie intake, chard offers a lower-calorie option with only 19 calories per 100 grams, compared to kale's 49 calories. This makes chard an excellent choice for weight management or low-calorie diets.

Nutritional Highlights of Kale and Chard

Both greens are nutritional champions, but their strengths lie in different areas. Kale leads with a higher content of vitamin A, vitamin C, and calcium, making it a great option for supporting immune health, bone health, and vision. On the other hand, chard shines with its higher magnesium, vitamin E, and vitamin K levels, essential for muscle function, skin health, and blood clotting.

Comparing Fiber, Protein, and Other Micronutrients

Fiber and protein are crucial for a healthy diet, and both kale and chard contribute significantly in these areas. Kale provides a slightly higher amount of fiber and protein, which can be beneficial for digestion and muscle maintenance. It's also worth noting the difference in their potassium, iron, and sodium content. Kale offers more potassium and iron, which are vital for maintaining healthy blood pressure levels and preventing anemia. Chard, however, contains a higher sodium content, something to consider if you're monitoring your sodium intake.

What About the Taste and Cooking Methods?

Aside from nutrition, taste and preferred cooking methods can influence your choice between kale and chard. Kale has a slightly bitter taste, which softens when cooked, making it perfect for stews and soups. Chard, with its mild and slightly sweet flavor, is versatile in both raw and cooked forms, excellent for salads, sautés, and stir-fries.

Conclusion: Which One Should You Choose?

Ultimately, the choice between kale and chard comes down to personal preference and nutritional needs. If you're looking for lower calories and a sweeter taste, chard might be the way to go. For those seeking higher vitamin A and C content, kale will be your best bet. However, incorporating both into your diet can provide a broad spectrum of nutrients and health benefits. Experiment with different recipes to enjoy the unique flavors and nutritional benefits of these versatile greens.

Kale 100g

49kcal

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% 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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