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Swiss chard, steamed (without addition of salt) vs Sauerkraut, pickled: nutrition comparison

Per 100 g: 20 kcal for Swiss chard, steamed (without addition of salt), versus 19 kcal for Sauerkraut, pickled, a difference of 1 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Swiss chard, steamed (without addition of salt)

Cooked vegetables (incl. cans)100 g

Protein1.3 g 1.3 g

Fat0.3 g 0.3 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy20 kcal 20 kcal

Proteinequal

Fatequal

Vitamin Dequal

Omega-3n/a

Energy+1 kcal

Sauerkraut, pickled

Cooked vegetables (incl. cans)100 g

Protein1.3 g 1.3 g

Fat0.3 g 0.3 g

Vitamin D0 µg 0 µg

Omega-3n/a n/a

Energy19 kcal 19 kcal

Highest vitamin C content

Sauerkraut, pickled contains 9 mg more vitamin C per 100 g.

Highest potassium content

Swiss chard, steamed (without addition of salt) contains 120 mg more potassium per 100 g.

Highest iron content

Swiss chard, steamed (without addition of salt) contains 0.4 mg more iron per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Swiss chard, steamed (without addition of salt)	Sauerkraut, pickled
Macronutrients
Energy	20 kcal	19 kcal
Protein	1.3 g	1.3 g
Fat	0.3 g	0.3 g
of which saturated fat	0 g	0.1 g
of which polyunsaturated	0.1 g	0.2 g
of which omega-3	0 g	n/a
Carbohydrates	2 g	1.7 g
of which sugars	1.5 g	traces
Dietary fibre	2.2 g	2.2 g
Water	92.9 g	91.4 g
Alcohol	0 g	0 g
Minerals
Calcium	48 mg	36 mg
Iron	0.9 mg	0.5 mg
Magnesium	20 mg	11 mg
Phosphorus	13 mg	30 mg
Potassium	340 mg	220 mg
Sodium	60 mg	550 mg
Zinc	0.1 mg	0.3 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	8 mg	17 mg
Folate	15 µg	12 µg

Swiss chard, steamed (without addition of salt) vs Sauerkraut, pickled: nutrition comparison

Swiss chard, steamed (without addition of salt)

Sauerkraut, pickled

Full comparison, nutrient by nutrient

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