Lets compare vitamin content per 100 grams of Boiled Swiss Chard vs Frozen Broccoli Spears:
Boiled and Drained Swiss Chard have 5.4 times more Vitamin A, 1.4 times more Vitamin E and 3.2 times more Vitamin K than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 10.4 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Boiled Swiss Chard vs Frozen Broccoli Spears:
Boiled and Drained Swiss Chard have 1.4 times more Calcium, 4.5 times more Copper, 3.1 times more Iron, 5.4 times more Magnesium, 1.3 times more Manganese, 2.2 times more Potassium and 10.5 times more Sodium than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 1.8 times more Phosphorus and 2.1 times more Selenium than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Frozen Broccoli Spears have similar amounts of Zinc and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Frozen Broccoli Spears contain 1.5 times more Energy, 41.7 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.