Quick Summary
When to Choose Cabbage (Green, Raw)
Choose Cabbage (Green, Raw) for more fiber (2.5g vs 2.1g) per 100g.
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for more vitamin K (327µg vs 76µg), more potassium (549mg vs 170mg), and more protein (1.9g vs 1.2g) per 100g. It is also lower in calories (20 vs 25 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Cabbage (Green, Raw) | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 24.7 | 20 | 🏆 Swiss Chard (Cooked) |
| Protein | 1.2g | 1.9g | 🏆 Swiss Chard (Cooked) |
| Carbohydrates | 5.8g | 4.1g | |
| Fiber | 2.5g | 2.1g | 🏆 Cabbage (Green, Raw) |
Key Vitamins & Minerals
Potassium
🏆 Swiss Chard (Cooked) has 3.2x more
Vitamin K
🏆 Swiss Chard (Cooked) has 4.3x more
Health Benefits Comparison
Cabbage (Green, Raw) Benefits
- Very high vitamin C (54% DV) for immunity
- Excellent vitamin K source (57% DV) for bones
- Contains glucosinolate compounds with anti-cancer properties
- Extremely low calorie (22 per cup) and filling
- High in fiber (2.2g per cup) for digestive 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
Cabbage (Green, Raw): Moderate
Swiss Chard (Cooked): Moderate
🕒 Preparation
Cabbage (Green, Raw): Easy
Swiss Chard (Cooked): Easy
📦 Storage
Cabbage (Green, Raw): Refrigerate
Swiss Chard (Cooked): Refrigerate
🍽️ Versatility
Cabbage (Green, Raw): Very versatile
Swiss Chard (Cooked): Very versatile
The Bottom Line
Both Cabbage (Green, Raw) and Swiss Chard (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Cabbage (Green, Raw) if: Choose Cabbage (Green, Raw) for more fiber (2.5g vs 2.1g) per 100g.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for more vitamin K (327µg vs 76µg), more potassium (549mg vs 170mg), and more protein (1.9g vs 1.2g) per 100g. It is also lower in calories (20 vs 25 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Cabbage (Green, Raw) and Swiss Chard (Cooked) in Nutrivio
Compare how Cabbage (Green, Raw) and Swiss Chard (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
