Kale vs Chard: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Rating: 4.4 on 7 votes.
Marcin PiotrowiczMarcin Piotrowicz
Kale - calories, kcal, weight, nutrition
Chard - calories, kcal, weight, nutrition

Fact 1: There is 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.

Fact 2: Kale And Chard Nutrition Difference

Chard vs Kale: Vitamins and Minerals Comparison

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 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 mg830 mg
Beta karoten5927 mg45 mg

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%.


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
100g | ounce | handfull | cup | chopped

Calories source

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


  • Calories19
  • Carbohydrates3.74 g
  • Fat0.2 g
  • Dietary fiber1.6 g
  • Protein3.27 g
Chard calories per:
100g | ounce | bunch | cup | chopped stalks | cup | leaves

Calories source

  • 50% CARBS
  • 44% PROTEIN
  • 6% FAT

Vitamins: chard vs kale

Minerals: kale vs chard

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style 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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