Quick Summary
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for fewer calories (20 vs 150 per 100g).
When to Choose Dulse
Choose Dulse for more potassium (3000mg vs 549mg), more protein (6.3g vs 1.9g), and more magnesium (238mg vs 87mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Swiss Chard (Cooked) | Dulse | Winner |
|---|---|---|---|
| Calories | 20 | 150 | 🏆 Swiss Chard (Cooked) |
| Protein | 1.9g | 6.3g | 🏆 Dulse |
| Carbohydrates | 4.1g | 0g | |
| Fiber | 2.1g | 0g | 🏆 Swiss Chard (Cooked) |
Key Vitamins & Minerals
Magnesium
🏆 Dulse has 2.7x more
Potassium
🏆 Dulse has 5.5x more
Health Benefits Comparison
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
Dulse Benefits
- Exceptional iodine content (72mg per 100g) supports thyroid hormone production
- Complete protein with all essential amino acids (6g per 100g dried)
- Rich in iron (34mg per 100g) with vitamin C for enhanced absorption
- High in potassium (3000mg per 100g) supports cardiovascular and muscle function
Practical Considerations
💰 Cost
Swiss Chard (Cooked): Moderate
Dulse: Moderate
🕒 Preparation
Swiss Chard (Cooked): Easy
Dulse: Easy
📦 Storage
Swiss Chard (Cooked): Refrigerate
Dulse: Refrigerate
🍽️ Versatility
Swiss Chard (Cooked): Very versatile
Dulse: Very versatile
The Bottom Line
Both Swiss Chard (Cooked) and Dulse are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for fewer calories (20 vs 150 per 100g).
Choose Dulse if: Choose Dulse for more potassium (3000mg vs 549mg), more protein (6.3g vs 1.9g), and more magnesium (238mg vs 87mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Swiss Chard (Cooked) and Dulse in Nutrivio
Compare how Swiss Chard (Cooked) and Dulse fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
