Nutrition Comparison Tool
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Raw Swiss Chard
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Raw Kale
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Swiss Chard 100 grams (x1) 1% DV 19 calories
  • Raw Kale 100 grams (x1) 2% DV 35 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Swiss Chard 100 grams (x1) 0% DV 0.2g
  • Raw Kale 100 grams (x1) 2% DV 1.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Swiss Chard 100 grams (x1) 1% DV 3.7g
  • Raw Kale 100 grams (x1) 2% DV 4.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Swiss Chard 100 grams (x1) 4% DV 1.8g
  • Raw Kale 100 grams (x1) 6% DV 2.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Swiss Chard 100 grams (x1) 0% DV 0mg
  • Raw Kale 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Swiss Chard 100 grams (x1) 0% DV 0.03g
  • Raw Kale 100 grams (x1) 1% DV 0.18g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Swiss Chard 100 grams (x1) 6% DV 1.6g
  • Raw Kale 100 grams (x1) 15% DV 4.1g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Swiss Chard 100 grams (x1) 2% DV 1.1g
  • Raw Kale 100 grams (x1) 2% DV 0.99g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Swiss Chard 100 grams (x1) 10% DV 1.8mg
  • Raw Kale 100 grams (x1) 9% DV 1.6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Swiss Chard 100 grams (x1) 4% DV 51mg
  • Raw Kale 100 grams (x1) 20% DV 254mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Swiss Chard 100 grams (x1) 8% DV 379mg
  • Raw Kale 100 grams (x1) 7% DV 348mg
Comparison Table

Table Legend

  1. Raw Swiss Chard
  2. Raw Kale
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 100 100
Calories
(%DV)		 19
(1%)		 35
(2%)
Fat (g)
(%DV)		 0.2
(0%)		 1.5
(2%)
Protein (g)
(%DV)		 1.8
(4%)		 2.9
(6%)
Carbohydrate (g)
(%DV)		 3.7
(1%)		 4.4
(2%)
Sugars (g)
(%DV)		 1.1
(2%)		 0.99
(2%)
Fiber (g)
(%DV)		 1.6
(6%)		 4.1
(15%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.03
(0%)		 0.18
(1%)
Net-Carbs (g) 2.1
0.32
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 100 100
Calcium (mg)
(%DV)		 51
(4%)		 254
(20%)
Iron, Fe (mg)
(%DV)		 1.8
(10%)		 1.6
(9%)
Potassium, K (mg)
(%DV)		 379
(8%)		 348
(7%)
Magnesium (mg)
(%DV)		 81
(19%)		 33
(8%)
Phosphorus, P (mg)
(%DV)		 46
(4%)		 55
(4%)
Sodium (mg)
(%DV)		 213
(9%)		 53
(2%)
Zinc, Zn (mg)
(%DV)		 0.36
(3%)		 0.39
(4%)
Copper, Cu (mg)
(%DV)		 0.18
(20%)		 0.05
(6%)
Manganese (mg)
(%DV)		 0.37
(16%)		 0.92
(40%)
Selenium, Se (mcg)
(%DV)		 0.9
(2%)		 0.9
(2%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 100 100
Vitamin A, RAE (mcg)
(%DV)		 306
(34%)		 241
(27%)
Vitamin C (mg)
(%DV)		 30
(33%)		 93.4
(104%)
Thiamin (B1) (mg)
(%DV)		 0.04
(3%)		 0.11
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.09
(7%)		 0.35
(27%)
Niacin (B3) (mg)
(%DV)		 0.4
(3%)		 1.2
(7%)
Vitamin B5 (PA) (mg)
(%DV)		 0.17
(3%)		 0.37
(7%)
Vitamin B6 (mg)
(%DV)		 0.1
(6%)		 0.15
(9%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 14
(4%)		 62
(16%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 14
(4%)		 62
(16%)
Folate DFE (mcg)
(%)		 14
(4%)		 62
(16%)
Choline (mg)
(%DV)		 18
(3%)		 0.5
(0%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 3647
(34%)		 2873
(27%)
Carotene, alpha (mcg)
(%RDA)		 45
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 27
(0%)
Vitamin A, IU (IU) 6116 4812
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 11000
6261
Vitamin E (mg)
(%DV)		 1.9
(13%)		 0.66
(4%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 830
(692%)		 389.6
(325%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
0
  Other
Food # 1 2
Weight (g) 100 100
Water (g) 92.7
89.6
Ash (g) 2
2
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -8.21
-8.05
  Carbohydrates
Food # 1 2
Weight (g) 100 100
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.18
Glucose (Dextrose) (g) --
0.4
Fructose (g) --
0.41
Lactose (g) --
0
Maltose (g) --
0
Galactose (g) --
0
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 100 100
Monounsaturated Fats (g) 0.04
0.104
Polyunsaturated Fats (g) 0.07
0.673
Omega 3s (g)
(%AI)		 0.007
(0%)		 0.378
(24%)
Omega 6s (g)
(%AI)		 0.063
(0%)		 0.291
(2%)
Omega 3 to Omega 6 Ratio 0.11
1.3
Omega 6 to Omega 3 Ratio 9
0.77
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0.006
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0
0.006
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.03
0.158
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0
0.006
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.04
0.104
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.063
0.291
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.007
0.378
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0.003
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 100 100
Essential  
Histidine (mg)
(%RDI)		 36
(5%)		 172
(25%)
Isoleucine (mg)
(%RDI)		 147
(11%)		 175
(13%)
Leucine (mg)
(%RDI)		 130
(5%)		 205
(8%)
Lysine (mg)
(%RDI)		 99
(5%)		 175
(8%)
Methionine (mg)
(%RDI)		 19
(3%)		 29
(4%)
Phenylalanine (mg)
(%RDI)		 110
(13%)		 150
(17%)
Threonine (mg)
(%RDI)		 83
(8%)		 131
(12%)
Tryptophan (mg)
(%RDI)		 17
(6%)		 35
(13%)
Valine (mg)
(%RDI)		 110
(6%)		 159
(9%)
Conditional  
Arginine (mg) 117
163
Cystine (mg)
(%RDI)		 --
(--%)		 38
(13%)
Glycine (mg) --
141
Proline (mg) --
174
Tyrosine (mg)
(%RDI)		 --
(--%)		 103
(12%)
Non-Essential  
Alanine (mg) --
147
Aspartic acid (mg) --
262
Betaine (mg) 0.3
0.3
Glutamic acid (mg) --
331
Hydroxyproline (mg) --
--
Serine (mg) --
123
Data Source
Raw Swiss Chard
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Kale
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.