Which has more protein, Chard, swiss, raw or Parsley, fresh?

Parsley, fresh has more protein at 2.97g per 100g, compared to 1.80g for Chard, swiss, raw.

Which has more calories, Chard, swiss, raw or Parsley, fresh?

Parsley, fresh has more calories at 36 kcal per 100g, compared to 19 kcal for Chard, swiss, raw.

Is Chard, swiss, raw healthier than Parsley, fresh?

Based on vitamin and mineral density, Parsley, fresh scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Chard vs Parsley

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Parsley, fresh is higher in more vitamins & minerals

Calories (kcal)

Chard 19

Parsley 36

Protein (g)

Chard 1.80

Parsley 2.97

Carbs (g)

Chard 3.74

Parsley 6.33

Fat (g)

Chard 0.200

Parsley 0.790

Fiber (g)

Chard 1.60

Parsley 3.30

Quick answers

Which has more protein?

Parsley, fresh — 2.97g vs 1.80g per 100g.

Which has fewer calories?

Chard, swiss, raw — 19 vs 36 kcal per 100g.

Which is more nutrient-dense?

Parsley, fresh scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Chard	Parsley	Diff
Energy
Energy	19 kcal	36 kcal	-47%
Macronutrients
Water	92.7 g	87.7 g	+6%
Protein	1.80 g	2.97 g	-39%
Total lipid (fat)	0.200 g	0.790 g	-75%
Carbohydrate, by difference	3.74 g	6.33 g	-41%
Fiber, total dietary	1.60 g	3.30 g	-52%
Fats & Fatty Acids
Fatty acids, total saturated	0.030 g	0.132 g	-77%
Fatty acids, total monounsaturated	0.040 g	0.295 g	-86%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	30.0 mg	133 mg	-77%
Thiamin (Vitamin B1)	0.040 mg	0.086 mg	-53%
Riboflavin (Vitamin B2)	0.090 mg	0.098 mg	-8%
Niacin (Vitamin B3)	0.400 mg	1.31 mg	-70%
Pantothenic acid (Vitamin B5)	0.172 mg	0.400 mg	-57%
Vitamin B-6 — Pyridoxine	0.099 mg	0.090 mg	+10%
Biotin (Vitamin B7)	14.0 ug	152 ug	-91%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	18.0 mg	12.8 mg	+41%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	306 ug	421 ug	-27%
Carotene, beta	3647 ug	5054 ug	-28%
Carotene, alpha	45.0 ug	0 ug
Vitamin E (alpha-tocopherol)	1.89 mg	0.750 mg	+152%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	51.0 mg	138 mg	-63%
Iron, Fe	1.80 mg	6.20 mg	-71%
Magnesium, Mg	81.0 mg	50.0 mg	+62%
Phosphorus, P	46.0 mg	58.0 mg	-21%
Potassium, K	379 mg	554 mg	-32%
Sodium, Na	213 mg	56.0 mg	+280%
Zinc, Zn	0.360 mg	1.07 mg	-66%
Copper, Cu	0.179 mg	0.149 mg	+20%
Manganese, Mn	0.366 mg	0.160 mg	+129%
Selenium, Se	0.900 ug	0.100 ug	+800%
Other Nutrients
Energy	79.0 kj	151 kj	-48%
Ash	1.60 g	2.20 g	-27%
Total Sugars	1.10 g	0.850 g	+29%
Folic acid (Vitamin B9 — synthetic)	14.0 ug	152 ug	-91%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	14.0 ug	152 ug	-91%
Betaine	0.300 mg	—
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	0 ug	0 ug	=
Vitamin A, IU	6116 IU	8424 IU	-27%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	11000 ug	5561 ug	+98%
Vitamin E, added	0 mg	0 mg	=
Vitamin E — Beta-Tocopherol (β-Tocopherol)	—	0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	—	0.530 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	—	0 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	—	0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	—	0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	—	0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	—	0 mg
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	830 ug	1640 ug	-49%
SFA 4:0 (Butyric acid)	0 g	0 g	=
SFA 6:0 (Caproic acid)	0 g	0 g	=
SFA 8:0 (Caprylic acid)	0 g	0 g	=
SFA 10:0 (Capric acid)	0 g	0 g	=
SFA 12:0 (Lauric acid)	0 g	0 g	=
SFA 14:0 (Myristic acid)	0 g	0.008 g	-100%
SFA 16:0 (Palmitic acid)	0.030 g	0.084 g	-64%
SFA 18:0 (Stearic acid)	0 g	0.039 g	-100%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0 g	0.008 g	-100%
MUFA 18:1 (Omega-9, Oleic acid family)	0.040 g	0.287 g	-86%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0 g	0 g	=
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
Fatty acids, total polyunsaturated	0.070 g	0.124 g	-44%
PUFA 18:2 (Omega-6, Linoleic acid)	0.063 g	0.115 g	-45%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.007 g	0.008 g	-13%
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:4 (Omega-6, Arachidonic acid family)	0 g	0 g	=
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	0 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0 g	=
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0 g	=
Phytosterols	—	5.00 mg
Tryptophan (EAA)	0.017 g	0.045 g	-62%
Threonine (EAA)	0.083 g	0.122 g	-32%
Isoleucine (EAA, BCAA)	0.147 g	0.118 g	+25%
Leucine (EAA, BCAA)	0.130 g	0.204 g	-36%
Lysine (EAA)	0.099 g	0.181 g	-45%
Methionine (EAA)	0.019 g	0.042 g	-55%
Cystine (conditionally essential)	—	0.014 g
Phenylalanine (EAA)	0.110 g	0.145 g	-24%
Tyrosine (conditionally essential)	—	0.082 g
Valine (EAA, BCAA)	0.110 g	0.172 g	-36%
Arginine (conditionally essential)	0.117 g	0.122 g	-4%
Histidine (EAA)	0.036 g	0.061 g	-41%
Alanine	—	0.195 g
Aspartic acid	—	0.294 g
Glutamic acid	—	0.249 g
Glycine (conditionally essential)	—	0.145 g
Proline (conditionally essential)	—	0.213 g
Serine	—	0.136 g
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	0 mg	=
Apigenin	—	215 mg
Luteolin	—	1.09 mg
Kaempferol	5.80 mg	1.49 mg	+289%
Myricetin	3.10 mg	14.8 mg	-79%
Quercetin	2.20 mg	0.280 mg	+686%
Flavonoids
(+)-Catechin	1.50 mg	—

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Chard, swiss, raw nutrition facts Parsley, fresh nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +800% in Chard, swiss, raw Sodium, Na +280% in Chard, swiss, raw Vitamin E (alpha-tocopherol) +152% in Chard, swiss, raw Manganese, Mn +129% in Chard, swiss, raw

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