Quick Summary
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for fewer calories (20 vs 40 per 100g).
When to Choose Kelp
Choose Kelp for more magnesium (120mg vs 87mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Swiss Chard (Cooked) | Kelp | Winner |
|---|---|---|---|
| Calories | 20 | 40 | 🏆 Swiss Chard (Cooked) |
| Protein | 1.9g | 0g | 🏆 Swiss Chard (Cooked) |
| Carbohydrates | 4.1g | 0g | |
| Fiber | 2.1g | 0g | 🏆 Swiss Chard (Cooked) |
Key Vitamins & Minerals
Magnesium
🏆 Kelp has 38% 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
Kelp Benefits
- Highest natural iodine source (1500-2500µg per 10g) supports thyroid hormone production
- Fucoidan polysaccharides provide anti-inflammatory and potential anti-cancer effects
- Alginate fibers bind to heavy metals and support detoxification
- Rich in minerals including calcium, magnesium, and iron for bone and blood health
Practical Considerations
💰 Cost
Swiss Chard (Cooked): Moderate
Kelp: Moderate
🕒 Preparation
Swiss Chard (Cooked): Easy
Kelp: Easy
📦 Storage
Swiss Chard (Cooked): Refrigerate
Kelp: Refrigerate
🍽️ Versatility
Swiss Chard (Cooked): Very versatile
Kelp: Very versatile
The Bottom Line
Both Swiss Chard (Cooked) and Kelp 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 40 per 100g).
Choose Kelp if: Choose Kelp for more magnesium (120mg vs 87mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Swiss Chard (Cooked) and Kelp in Nutrivio
Compare how Swiss Chard (Cooked) and Kelp fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
