Nutrient Comparison: Broccoli Raab VS Boiled Swiss Chard per 14 oz
Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Broccoli Raab vs Boiled Swiss Chard:
- 14 ounces of Broccoli Raab have 4.8 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 9.2 times more Vitamin B9 than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 2.3 times more Vitamin A and 1.5 times more Vitamin K than Raw Broccoli Raab.
- Both Broccoli Raab and Boiled Swiss Chard provide similar amounts of Vitamin C and Vitamin E per 14 ounces.
- Both Raw Broccoli Raab as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Broccoli Raab vs Boiled Swiss Chard:
- 14 ounces of Broccoli Raab have 1.9 times more Calcium, 2.2 times more Phosphorus and 2.3 times more Zinc than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 3.9 times more Copper, 3.9 times more Magnesium, 2.8 times more Potassium and 5.4 times more Sodium than Raw Broccoli Raab.
- Both Broccoli Raab and Boiled Swiss Chard contain similar levels of Iron, Manganese and Water per 14 ounces.
- Both Raw Broccoli Raab as well as Boiled and Drained Swiss Chard lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Broccoli Raab have 63 times more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 1.4 times more Carbohydrate than Raw Broccoli Raab.
- 14 ounces of Boiled Swiss Chard provide inadequate amounts of Omega 3
- Both Raw Broccoli Raab as well as Boiled and Drained Swiss Chard provide inadequate amounts of Energy and Omega 6 in 14 ounces.