First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Chard | Broccoli |
| Nutrient | chard | broccoli |
| Protein | 19g | 17g |
| Carbohydrate | 39g | 39g |
| Fiber | 17g | 15g |
| Fat | 2g | 2g |
| Monounsat. Fat | 0g | 2g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | chard | broccoli |
| Choline | 45% | 26% |
| Vitamin A | 515% | 29% |
| Vitamin C | 421% | 700% |
| Vitamin E | 166% | 38% |
| Vitamin K | 10921% | 747% |
Chard have significantly more Vitamins A, E, K than broccoli. Broccoli have significantly more Vitamins C than chard. Chard are a good source of Niacin, Pantothenic Acid. Chard are a great source of Thiamin, Riboflavin, Vitamin B6, Zinc, Phosphorus. Chard are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Potassium, Magnesium, Calcium, Iron. Broccoli are a good source of Vitamin A, Vitamin E, Niacin, Magnesium, Zinc. Broccoli are a great source of Thiamin, Riboflavin, Pantothenic Acid, Vitamin B6, Potassium, Calcium, Phosphorus, Iron. Broccoli are an excellent source of Vitamin K, Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | chard | broccoli |
| Vitamin B1 | 42% | 42% |
| Vitamin B2 | 86% | 63% |
| Vitamin B3 | 35% | 31% |
| Vitamin B5 | 36% | 67% |
| Vitamin B6 | 95% | 94% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | chard | broccoli |
| Sodium | 149% | 13% |
| Potasium | 114% | 53% |
| Calcium | 107% | 55% |
| Magnesium | 244% | 35% |
| Phosphorus | 83% | 67% |
| Iron | 316% | 72% |
| Manganese | 168% | 54% |
| Selenium | 21% | 33% |
| Copper | 188% | 29% |
| Zinc | 40% | 26% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
