Quick Summary
When to Choose Kale
Choose Kale for more vitamin K (817µg vs 327µg), more protein (4.3g vs 1.9g), and more fiber (3.6g vs 2.1g) per 100g.
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for more vitamin A (2942µg vs 681µg) per 100g. It is also lower in calories (20 vs 35 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Kale | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 35 | 20 | 🏆 Swiss Chard (Cooked) |
| Protein | 4.3g | 1.9g | 🏆 Kale |
| Carbohydrates | 8.8g | 4.1g | |
| Fiber | 3.6g | 2.1g | 🏆 Kale |
| Total Fat | 0.9g | 0g |
Key Vitamins & Minerals
Vitamin A
🏆 Swiss Chard (Cooked) has 4.3x more
Vitamin K
🏆 Kale has 2.5x more
Health Benefits Comparison
Kale Benefits
- Supports bone health
- Promotes eye health
- May reduce cancer risk
- Supports heart health
- Rich in antioxidants
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
Kale: Moderate
Swiss Chard (Cooked): Moderate
🕒 Preparation
Kale: Easy
Swiss Chard (Cooked): Easy
📦 Storage
Kale: Refrigerate
Swiss Chard (Cooked): Refrigerate
🍽️ Versatility
Kale: Very versatile
Swiss Chard (Cooked): Very versatile
The Bottom Line
Both Kale and Swiss Chard (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kale if: Choose Kale for more vitamin K (817µg vs 327µg), more protein (4.3g vs 1.9g), and more fiber (3.6g vs 2.1g) per 100g.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for more vitamin A (2942µg vs 681µg) per 100g. It is also lower in calories (20 vs 35 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kale and Swiss Chard (Cooked) in Nutrivio
Compare how Kale and Swiss Chard (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
