Cooked Broccoli Raab has 1.3 times more energy per 100g than Boiled Swiss Chard. It has very low energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.
Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Boiled Swiss Chard?
Cooked Broccoli Raab VS Boiled Swiss Chard Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Boiled Swiss Chard?
Lets compare vitamin content per 300 calories of Cooked Broccoli Raab vs Boiled Swiss Chard:
300 calories of Cooked Broccoli Raab have 4 times more Vitamin B1, 1.3 times more Vitamin B2, 4.5 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 6.3 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Swiss Chard.
While 300 kcal of Boiled and Drained Swiss Chard contain 1.7 times more Vitamin A and 1.6 times more Vitamin K than Cooked Broccoli Raab.
Both Cooked Broccoli Raab and Boiled Swiss Chard provide similar amounts of Vitamin E per 300 calories.
Both Cooked Broccoli Raab as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Cooked Broccoli Raab vs Boiled Swiss Chard:
300 calories of Cooked Broccoli Raab have 1.6 times more Calcium, 2 times more Phosphorus and 1.3 times more Zinc than Boiled Swiss Chard.
While 300 kcal of Boiled and Drained Swiss Chard contain 2.7 times more Copper, 2.2 times more Iron, 4 times more Magnesium, 2 times more Potassium, 4 times more Sodium and 1.3 times more Water than Cooked Broccoli Raab.
Both Cooked Broccoli Raab and Boiled Swiss Chard contain similar levels of Manganese and Selenium per 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Cooked Broccoli Raab have 5.2 times more Fat, 53.6 times more Omega 3 and 1.6 times more Protein than Boiled Swiss Chard.
While 300 kcal of Boiled and Drained Swiss Chard contain 1.7 times more Carbohydrate and 2.2 times more Sugars than Cooked Broccoli Raab.
Both Cooked Broccoli Raab and Boiled Swiss Chard offer comparable quantities of Energy and Fiber per 300 calories.
300 calories of Boiled Swiss Chard provide inadequate amounts of Omega 3
Both Cooked Broccoli Raab as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 6 in 300 calories.