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