Collard greens vs Swiss chard: which is healthier?
They are about equally nutrient-dense: collard greens scores 99/100 and Swiss chard 100/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Collard greens
32 kcal per 100 g. 1 cup chopped: 36 g
Swiss chard
19 kcal per 100 g. 1 cup: 36 g
Which to pick for your goal
- Fewer caloriesSwiss chard32 vs 19 kcal per 100 g
- More proteinCollard greens3 vs 1.8 g per 100 g
- More fiberCollard greens4 vs 1.6 g per 100 g
- Less sugarCollard greens0.5 vs 1.1 g per 100 g
- More potassiumSwiss chard213 vs 379 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Collard greens, 100 g | Swiss chard, 100 g | Collard greens, 36 g | Swiss chard, 36 g |
|---|---|---|---|---|
| Calories | 32 kcal | 19 kcal | 12 kcal | 7 kcal |
| Protein | 3 g | 1.8 g | 1.1 g | 0.6 g |
| Carbohydrates | 5.4 g | 3.7 g | 2 g | 1.3 g |
| Sugars | 0.5 g | 1.1 g | 0.2 g | 0.4 g |
| Fiber | 4 g | 1.6 g | 1.4 g | 0.6 g |
| Fat | 0.6 g | 0.2 g | 0.2 g | <0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 35 mg | 30 mg | 13 mg | 11 mg |
| Vitamin A | 251 µg | 306 µg | 90 µg | 110 µg |
| Potassium | 213 mg | 379 mg | 77 mg | 136 mg |
| Iron | 0.5 mg | 1.8 mg | 0.2 mg | 0.6 mg |
| Calcium | 232 mg | 51 mg | 84 mg | 18 mg |
| Magnesium | 27 mg | 81 mg | 9.7 mg | 29 mg |
| Sodium | 17 mg | 213 mg | 6.1 mg | 77 mg |
Last updated . Scores use the HowHealthyIs Score method.