Boiled Swiss Chard VS Broccoli Raab Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Boiled Swiss Chard or Broccoli Raab?
Lets compare vitamin content per 300 calories of Boiled Swiss Chard vs Broccoli Raab:
- 300 calories of Boiled Swiss Chard have 2.6 times more Vitamin A, 1.3 times more Vitamin E and 1.6 times more Vitamin K than Broccoli Raab.
- While 300 kcal of Raw Broccoli Raab contain 4.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 8.4 times more Vitamin B9 than Boiled and Drained Swiss Chard.
- Both Boiled Swiss Chard and Broccoli Raab provide similar amounts of Vitamin C per 300 calories.
- Both Boiled and Drained Swiss Chard as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Boiled Swiss Chard vs Broccoli Raab:
- 300 calories of Boiled Swiss Chard have 4.3 times more Copper, 4.3 times more Magnesium, 3.1 times more Potassium and 6 times more Sodium than Broccoli Raab.
- While 300 kcal of Raw Broccoli Raab contain 1.7 times more Calcium, 2 times more Phosphorus and 2.1 times more Zinc than Boiled and Drained Swiss Chard.
- Both Boiled Swiss Chard and Broccoli Raab contain similar levels of Iron, Manganese, Selenium and Water per 300 calories.
Comparison of macro-nutrients per 300 calories:
- 300 calories of Boiled Swiss Chard have 1.6 times more Carbohydrate and 3.2 times more Sugars than Broccoli Raab.
- While 300 kcal of Raw Broccoli Raab contain 5.6 times more Fat, 57.3 times more Omega 3 and 1.5 times more Protein than Boiled and Drained Swiss Chard.
- Both Boiled Swiss Chard and Broccoli Raab offer comparable quantities of Energy and Fiber per 300 calories.
- 300 calories 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 Omega 6 in 300 calories.