Nutrient Comparison: Broccoli Raab VS Boiled Swiss Chard per 7 oz
Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Broccoli Raab vs Boiled Swiss Chard:
- 7 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 7 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 seven ounces.
- Both Raw Broccoli Raab as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Broccoli Raab vs Boiled Swiss Chard:
- 7 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 7 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 seven ounces.
- Both Raw Broccoli Raab as well as Boiled and Drained Swiss Chard lack sufficient amounts of Selenium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 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 7 oz of Boiled and Drained Swiss Chard contain 1.4 times more Carbohydrate than Raw Broccoli Raab.
- 7 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 seven ounces.