Chard, swiss, cooked, boiled, drained, without salt vs Broccoli, raw
Nutrition comparison per 100 g.
Chard, swiss, cooked, boiled, drained, without salt
20 kcal
Broccoli, raw
32 kcal
Calories
20 kcal
32 kcal
Protein
1.9 g
2.6 g
Carbs
4.1 g
6.3 g
Fiber
2.1 g
2.4 g
Sugars
1.1 g
1.7 g
Fat
0.1 g
0.3 g
Sodium
179 mg
36 mg
Key takeaways
- Chard, swiss, cooked, boiled, drained, without salt has 36% fewer calories (20 kcal vs 32 kcal).
- Broccoli, raw has more protein (2.6 g vs 1.9 g).
- Chard, swiss, cooked, boiled, drained, without salt has more carbs (4.1 g vs 6.3 g).
- Broccoli, raw has more fiber (2.4 g vs 2.1 g).
- Chard, swiss, cooked, boiled, drained, without salt has more sugars (1.1 g vs 1.7 g).
| Macronutrients | Chard, swiss, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Calories | 20 kcal | 32 kcal |
| Protein | 1.9 g | 2.6 g |
| Total Fat | 0.1 g | 0.3 g |
| Total Carbohydrate | 4.1 g | 6.3 g |
| Dietary Fiber | 2.1 g | 2.4 g |
| Total Sugars | 1.1 g | 1.7 g |
| Water | 92.7 g | 90.0 g |
| Carbohydrates | Chard, swiss, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Total Carbohydrate | 4.1 g | 6.3 g |
| Dietary Fiber | 2.1 g | 2.4 g |
| Starch | ~ | 0.0 g |
| Total Sugars | 1.1 g | 1.7 g |
| Fats & Fatty Acids | Chard, swiss, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Total Fat | 0.1 g | 0.3 g |
| Saturated Fat | 0.0 g | 0.0 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.0 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 3.0 mg | 21.0 mg |
| Omega-6 Fatty Acids | 25.0 mg | 17.0 mg |
| Protein & Amino Acids | Chard, swiss, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Protein | 1.9 g | 2.6 g |
| Histidine | 38.0 mg | 59.0 mg |
| Isoleucine | 154.0 mg | 79.0 mg |
| Leucine | 135.0 mg | 129.0 mg |
| Lysine | 103.0 mg | 135.0 mg |
| Methionine | 20.0 mg | 38.0 mg |
| Phenylalanine | 114.0 mg | 117.0 mg |
| Threonine | 86.0 mg | 88.0 mg |
| Tryptophan | 18.0 mg | 33.0 mg |
| Valine | 114.0 mg | 125.0 mg |
| Alanine | ~ | 104.0 mg |
| Arginine | 122.0 mg | 191.0 mg |
| Aspartic Acid | ~ | 325.0 mg |
| Cystine | ~ | 28.0 mg |
| Glutamic Acid | ~ | 542.0 mg |
| Glycine | ~ | 89.0 mg |
| Proline | ~ | 110.0 mg |
| Serine | ~ | 121.0 mg |
| Tyrosine | ~ | 50.0 mg |
| Vitamins | Chard, swiss, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Vitamin A (RAE) | 306.0 mcg | 31.0 mcg |
| Vitamin C | 18.0 mg | 91.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.9 mg | 0.8 mg |
| Vitamin K | 327.3 mcg | 102.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 0.6 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 9.0 mcg | 65.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.6 mg |
| Choline | 28.7 mg | 18.7 mg |
| Betaine | 0.1 mg | 0.1 mg |
| Minerals | Chard, swiss, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Calcium | 58.0 mg | 47.0 mg |
| Iron | 2.3 mg | 0.7 mg |
| Magnesium | 86.0 mg | 21.0 mg |
| Phosphorus | 33.0 mg | 67.0 mg |
| Potassium | 549.0 mg | 316.0 mg |
| Sodium | 179.0 mg | 36.0 mg |
| Zinc | 0.3 mg | 0.4 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.3 mg | 0.2 mg |
| Selenium | 0.9 mcg | 2.5 mcg |
| Sterols | Chard, swiss, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Chard, swiss, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.3 g | 0.9 g |
Frequently asked questions
Which has fewer calories, Chard, swiss, cooked, boiled, drained, without salt or Broccoli, raw?
Chard, swiss, cooked, boiled, drained, without salt has fewer calories: 20 kcal for Chard, swiss, cooked, boiled, drained, without salt vs 32 kcal for Broccoli, raw per 100 g.
Which has more protein, Chard, swiss, cooked, boiled, drained, without salt or Broccoli, raw?
Broccoli, raw has more protein: 1.9 g for Chard, swiss, cooked, boiled, drained, without salt vs 2.6 g for Broccoli, raw per 100 g.
Which has more fiber, Chard, swiss, cooked, boiled, drained, without salt or Broccoli, raw?
Broccoli, raw has more fiber: 2.1 g for Chard, swiss, cooked, boiled, drained, without salt vs 2.4 g for Broccoli, raw per 100 g.
Is Chard, swiss, cooked, boiled, drained, without salt or Broccoli, raw healthier?
Chard, swiss, cooked, boiled, drained, without salt is lower in calories, and Broccoli, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.