Kale vs Chard: Calories & Nutrition Showdown


Kale vs Chard
Nutrition Facts
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Kale vs Chard 100g Compare
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 A | 9990 µg | 6116 µg |
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 µg | 830 µg |
Beta karoten | 5927 mg | 45 mg |
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
49kcalCalories source
- 58% CARBS.
- 28% PROTEIN
- 14% 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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