Chard, swiss, raw vs Kale, raw
Nutrition comparison per 100 g.
Chard, swiss, raw
19 kcal
Kale, raw
35 kcal
Calories
19 kcal
35 kcal
Protein
1.8 g
2.9 g
Carbs
3.7 g
4.4 g
Fiber
1.6 g
4.1 g
Sugars
1.1 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
213 mg
53 mg
Key takeaways
- Chard, swiss, raw has 47% fewer calories (19 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 1.8 g).
- Chard, swiss, raw has more carbs (3.7 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 1.6 g).
- Kale, raw has more sugars (0.8 g vs 1.1 g).
| Macronutrients | Chard, swiss, raw | Kale, raw |
|---|---|---|
| Calories | 19 kcal | 35 kcal |
| Protein | 1.8 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 3.7 g | 4.4 g |
| Dietary Fiber | 1.6 g | 4.1 g |
| Total Sugars | 1.1 g | 0.8 g |
| Water | 92.7 g | 89.6 g |
| Carbohydrates | Chard, swiss, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 3.7 g | 4.4 g |
| Dietary Fiber | 1.6 g | 4.1 g |
| Total Sugars | 1.1 g | 0.8 g |
| Fats & Fatty Acids | Chard, swiss, raw | Kale, raw |
|---|---|---|
| Total Fat | 0.2 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.1 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 7.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 63.0 mg | 138.0 mg |
| Protein & Amino Acids | Chard, swiss, raw | Kale, raw |
|---|---|---|
| Protein | 1.8 g | 2.9 g |
| Histidine | 36.0 mg | 69.0 mg |
| Isoleucine | 147.0 mg | 197.0 mg |
| Leucine | 130.0 mg | 231.0 mg |
| Lysine | 99.0 mg | 197.0 mg |
| Methionine | 19.0 mg | 32.0 mg |
| Phenylalanine | 110.0 mg | 169.0 mg |
| Threonine | 83.0 mg | 147.0 mg |
| Tryptophan | 17.0 mg | 40.0 mg |
| Valine | 110.0 mg | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | 117.0 mg | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | ~ | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | Chard, swiss, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 306.0 mcg | 769.0 mcg |
| Vitamin C | 30.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.9 mg | 0.7 mg |
| Vitamin K | 830.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.4 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 14.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.4 mg |
| Choline | 18.0 mg | ~ |
| Betaine | 0.3 mg | ~ |
| Minerals | Chard, swiss, raw | Kale, raw |
|---|---|---|
| Calcium | 51.0 mg | 254.0 mg |
| Iron | 1.8 mg | 1.7 mg |
| Magnesium | 81.0 mg | 34.0 mg |
| Phosphorus | 46.0 mg | 56.0 mg |
| Potassium | 379.0 mg | 447.0 mg |
| Sodium | 213.0 mg | 53.0 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 0.9 mcg | 0.9 mcg |
| Sterols | Chard, swiss, raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Chard, swiss, raw | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.6 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Chard, swiss, raw or Kale, raw?
Chard, swiss, raw has fewer calories: 19 kcal for Chard, swiss, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Chard, swiss, raw or Kale, raw?
Kale, raw has more protein: 1.8 g for Chard, swiss, raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Chard, swiss, raw or Kale, raw?
Kale, raw has more fiber: 1.6 g for Chard, swiss, raw vs 4.1 g for Kale, raw per 100 g.
Is Chard, swiss, raw or Kale, raw healthier?
Chard, swiss, raw is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.