Quick Summary
When to Choose Broccoli
Choose Broccoli for more protein (2.8g vs 1.9g) per 100g.
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for more vitamin K (327µg vs 102µg) and more potassium (549mg vs 293mg) per 100g. It is also lower in calories (20 vs 34 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Broccoli | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 34 | 20 | 🏆 Swiss Chard (Cooked) |
| Protein | 2.8g | 1.9g | 🏆 Broccoli |
| Carbohydrates | 6.6g | 4.1g | |
| Fiber | 2.6g | 2.1g | 🏆 Broccoli |
| Total Fat | 0.4g | 0g |
Key Vitamins & Minerals
Potassium
🏆 Swiss Chard (Cooked) has 87% more
Vitamin K
🏆 Swiss Chard (Cooked) has 3.2x more
Health Benefits Comparison
Broccoli Benefits
- Supports immune function
- May reduce cancer risk
- Promotes heart health
- Aids digestion
- Supports bone health
Swiss Chard (Cooked) Benefits
- Exceptional vitamin K for bones and blood
- High magnesium (38% DV) for muscles
- High potassium (961mg) for blood pressure
- Syringic acid may regulate blood sugar
Practical Considerations
💰 Cost
Broccoli: Moderate
Swiss Chard (Cooked): Moderate
🕒 Preparation
Broccoli: Easy
Swiss Chard (Cooked): Easy
📦 Storage
Broccoli: Refrigerate
Swiss Chard (Cooked): Refrigerate
🍽️ Versatility
Broccoli: Very versatile
Swiss Chard (Cooked): Very versatile
The Bottom Line
Both Broccoli and Swiss Chard (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Broccoli if: Choose Broccoli for more protein (2.8g vs 1.9g) per 100g.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for more vitamin K (327µg vs 102µg) and more potassium (549mg vs 293mg) per 100g. It is also lower in calories (20 vs 34 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Broccoli and Swiss Chard (Cooked) in Nutrivio
Compare how Broccoli and Swiss Chard (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
