Chard, cooked vs. Kale, frozen, cooked, no added fat vs. Dandelion greens, raw
Side-by-side comparison of nutrient values per 100g edible portion, sourced directly from the U.S. Department of Agriculture's FoodData Central (FDC) - SR Legacy reference foods and FDC Foundation foods (April 2026 release). Each value reflects USDA's standardized laboratory analysis methodology under USDA data-documentation methodology.
Kale, frozen, cooked, no added fat has the most protein of the foods compared, at 2.9 g per 100g.
| Nutrient | Chard, cooked | Kale, frozen, cooked, no added fat | Dandelion greens, raw |
|---|---|---|---|
| Protein | 1.9 G | 2.9 G | 2.7 G |
| Total lipid (fat) | 3 G | 1.2 G | 0.7 G |
| Carbohydrate, by difference | 3.9 G | 5.3 G | 9.2 G |
| Energy | 44 KCAL | 44 KCAL | 45 KCAL |
| Total Sugars | 1.1 G | 1.1 G | 0.71 G |
| Fiber, total dietary | 1.7 G | 2.3 G | 3.5 G |
| Calcium, Ca | 54 MG | 150 MG | 187 MG |
| Iron, Fe | 1.9 MG | 0.84 MG | 3.1 MG |
| Potassium, K | 395 MG | 144 MG | 397 MG |
| Sodium, Na | 352 MG | 132 MG | 76 MG |
| Cholesterol | 2 MG | 0 MG | 0 MG |
| Fatty acids, total saturated | 0.75 G | 0.16 G | 0.17 G |
Values shown are per 100g edible portion from Source: USDA FoodData Central Retrieved and formatted by GetFoodFacts Editorial. For interactive comparison of up to three foods with macro bars and charts, use the main compare tool.