Nutrition Comparison Tool

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Swiss Chard
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Kale
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


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

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Swiss Chard 100 grams (x1) 0% DV 0.2g
  • Kale 100 grams (x1) 2% DV 1.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Swiss Chard 100 grams (x1) 1% DV 3.7g
  • Kale 100 grams (x1) 1% DV 4.4g

Protein Comparison


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

Cholesterol Comparison


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

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Swiss Chard 100 grams (x1) 6% DV 1.6g
  • Kale 100 grams (x1) 15% DV 4.1g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Swiss Chard 100 grams (x1) 2% DV 1.1g
  • Kale 100 grams (x1) 2% DV 1g

Iron Comparison


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

Calcium Comparison


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

Potassium Comparison


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

Table Legend

  1. Swiss Chard
  2. Kale
~ = 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
(1%)
Sugars (g)
(%DV)
1.1
(2%)
1
(2%)
Fiber (g)
(%DV)
1.6
(6%)
4.1
(15%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.2
(1%)
Net-Carbs (g) 2.1
0.3
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)
0.4
(3%)
0.4
(4%)
Copper, Cu (mg)
(%DV)
0.2
(20%)
0.1
(6%)
Manganese (mg)
(%DV)
0.4
(16%)
0.9
(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
(3%)
0.1
(9%)
Riboflavin (B2) (mg)
(%DV)
0.1
(7%)
0.3
(27%)
Niacin (B3) (mg)
(%DV)
0.4
(3%)
1.2
(7%)
Vitamin B5 (PA) (mg)
(%DV)
0.2
(3%)
0.4
(7%)
Vitamin B6 (mg)
(%DV)
0.1
(6%)
0.1
(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)
(%DV)
6116
(204%)
4812
(160%)
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 11000
6261
Vitamin E (mg)
(%DV)
1.9
(13%)
0.7
(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 (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) ~
0.2
Glucose (Dextrose) (g) ~
0.4
Fructose (g) ~
0.4
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 (mg) 40
104
Polyunsaturated Fats (mg) 70
673
Omega 3s (mg)
(%AI)
7
(0%)
378
(24%)
Omega 6s (mg)
(%AI)
63
(0%)
291
(2%)
Omega 3 to Omega 6 Ratio 0.11
1.3
Omega 6 to Omega 3 Ratio 9
0.77
18:3 n-3 c,c,c (ALA) (mg) ~
~
20:5 n-3 (EPA) (mg) 0
0
22:5 n-3 (DPA) (mg) 0
0
22:6 n-3 (DHA) (mg) 0
0
Trans-Polyenoic Fats (mg) ~
~
Stigmasterol (mg) ~
~
Campesterol (mg) ~
~
Beta-sitosterol (mg) ~
~
Phytosterols (mg) ~
~
4:0 (mg) 0
0
6:0 (mg) 0
0
8:0 (mg) 0
0
10:0 (mg) 0
0
12:0 (mg) 0
6
13:0 (mg) ~
~
14:0 (mg) 0
6
15:0 (mg) ~
~
16:0 (mg) 30
158
17:0 (mg) ~
~
18:0 (mg) 0
6
20:0 (mg) ~
~
22:0 (mg) ~
~
24:0 (mg) ~
~
14:1 (mg) ~
~
15:1 (mg) ~
~
16:1 undifferentiated (mg) 0
0
16:1 c (mg) ~
~
17:1 (mg) ~
~
18:1 undifferentiated (mg) 40
104
18:1 c (mg) ~
~
18:1-11 t (18:1t n-7) (mg) ~
~
20:1 (mg) 0
0
22:1 undifferentiated (mg) 0
0
22:1 c (mg) ~
~
24:1 c (mg) ~
~
18:2 undiff (mg) 63
291
18:2 n-6 c,c (mg) ~
~
18:2 CLAs (mg) ~
~
18:2 i (mg) ~
~
18:3 undiff (mg) 7
378
18:3 n-6 c,c,c (mg) ~
~
18:3i (mg) ~
~
18:4 (mg) 0
0
20:2 n-6 c,c (mg) ~
~
20:3 undifferentiated (mg) ~
~
20:3 n-3 (mg) ~
~
20:3 n-6 (mg) ~
~
20:4 undifferentiated (mg) 0
3
20:4 n-6 (mg) ~
~
21:5 (mg) ~
~
22:4 (mg) ~
~
Trans-Monoenoic Fats (mg) ~
~
16:1 t (mg) ~
~
18:1 t (mg) ~
~
22:1 t (mg) ~
~
18:2 t not further def. (mg) ~
~
18:2 t,t (mg) ~
~
  Amino Acids
Food # 1 2
Weight (g) 100 100
Betaine (mg) 0
0
Tryptophan (mg)
(%RDI)
17
(6%)
35
(13%)
Threonine (mg)
(%RDI)
83
(8%)
131
(12%)
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%)
Cystine (mg)
(%RDI)
~
(~%)
38
(13%)
Phenylalanine (mg)
(%RDI)
110
(13%)
150
(17%)
Tyrosine (mg)
(%RDI)
~
(~%)
103
(12%)
Valine (mg)
(%RDI)
110
(6%)
159
(9%)
Arginine (mg) 117
163
Histidine (mg)
(%RDI)
36
(5%)
172
(25%)
Alanine (mg) ~
147
Aspartic acid (mg) ~
262
Glutamic acid (mg) ~
331
Glycine (mg) ~
141
Proline (mg) ~
174
Serine (mg) ~
123
Hydroxyproline (mg) ~
~
Data Source
Swiss Chard
USDA Food Data Central Standard Release (Common)
Kale
USDA Food Data Central Standard Release (Common)
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