She assured me that you could use either kale, mustard greens, collard greens or Swiss chard for this recipe, and the dish would be equally delicious. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. With 26 percent of the daily value of calcium, of the three types of greens, collards provide you with the most of this important mineral. As far as health benefits, I didn't see much evidence that kale stands out more than the others. Each is low in fat and cholesterol, but an excellent source of fiber. Lauren is a Registered Dietitian with over 6 years of experience in the field. Moringa takes an astonishing win against swiss chard. One cup of cooked, boiled and drained collard greens has only 63 calories and 1 gram of sugars, according to the USDA. Add the onion, 1 tablespoon of lemon juice and 1/4 teaspoon of the salt. any of the products or services that are advertised on the web site. It tastes bitter to me. Like kale and collard greens, Swiss chard is an excellent source of vitamin A. They can be eaten raw like swiss chard. Green stars include: kale, arugula, rapine, collard greens, spinach and Swiss chard.The Nutritional Differences Between Kale, Collard Greens and Swiss Chard If you’re overweight, and dieting and exercise haven’t worked for you. Regardless, I've decided to compare kale to other dark leafy greens that may not be getting the recognition they deserve, specifically: collard greens, Swiss chard and mustard greens. All rights reserved. Kale is considered one of the most nutrient-dense vegetables on the planet … Whether you add kale, collard greens or Swiss chard to your plate, you are making a smart choice. (Recipe adapted with permission from "1,000 Low-Calorie Recipes" by Jackie Newgent, RDN, CDN.). Of the three types of greens, collards offer the highest amount of fiber, with 8 grams per cup. The plant has large, dark-colored, and edible leaves, and like kale, it has an upright stalk that grows up to two feet tall. Ladle into individual bowls, sprinkle with the lemon zest, and serve. Kale has developed a reputation for being one of the most healthy plant foods available, with a … The material appearing on LIVESTRONG.COM is for educational use only. These days, hardly a day goes by that I don't read something promoting kale as a nutritional powerhouse. would be equivalent to eating 1 cup cooked because as they cook the greens wilt and you are left with the same amount of veggies, but they are easier to eat and digest, and the nutrients are more available. ©2020 Verizon Media. 2020 Rainbow chard is the common name used to describe chard that has a variety of bright yellow, red, orange and purple stalks in each bunch. Collard greens, or collards, are popular in Southern cuisine. Gans's expert nutrition advice has been featured in Glamour, Fitness, Health, Self and Shape, and on national television and radio, including The Dr. Oz Show, Good Morning America, ABC News, Primetime, and Sirius/XM Dr. Radio. It should not be They start out so high, though, even cooked would contain hundreds times more than low-oxalate greens like kale. Collard greens rank in one of the most nutritious foods of the world, much like kale they are also considered a super food packed full of nutrition and multiple health benefits. , Lauren graduated from Western Michigan University and completed her dietetic internship at Michigan State University. This vegetable's vitamin content is similar to other greens, with a high amount of vitamin A. used as a substitute for professional medical advice, The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse As you can see in the chart above, kale does exceed the other greens in vitamins A and C, but Swiss chard has 16 percent more iron than kale. Best Sellers in.Read the swiss chard vs. collard greens discussion from the Chowhound Home Cooking food community. ... Beet greens play as an amazing substitute for Swiss chard. Both are members of the cabbage family. With 11 grams of carbohydrates and 5 grams of protein, collard greens contain slightly more of these nutrients than either kale or Swiss chard. And there we have it, folks. Curly leaved kale is often added to potato recipes. Among them are calcium, with 1 cup of cooked spinach offering 24 percent DV compared to Swiss chard's 10 percent. Garlic, Greens and White Bean Soup (Serves 7), In a stockpot, heat the oil over medium heat. diagnosis or treatment. Keri Gans, MS, RDN, CDN, is a registered dietitian/nutritionist, media personality, spokesperson, and author of The Small Change Diet. She is a former teacher and librarian, and she holds a bachelor's degree in education from Augustana College and master's degrees in education and library science from North Park University and the University of Wisconsin. Increase the heat to high and bring just to a boil. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Kale gets a lot of hype, but collard greens, Swiss chard and mustard greens are super nutritious, too. advertisements are served by third party advertising companies. Copyright Policy Recipes that include kale are popping up all over the place, making you wonder how we survived without it. Part of HuffPost Wellness. You can see her writing work at The essential guide to taking care of your mind and body, 1 medium yellow onion, halved and thinly sliced, Juice and zest of 1 small lemon (2 tablespoons juice), 6 cups chopped dark leafy greens of choice, 1 (15-ounce) can cannellini or other white beans, drained, 1/2 teaspoon fresh rosemary, minced or 1/4 teaspoon crushed dried rosemary, 1/4 teaspoon freshly ground black pepper, or to taste, 1/4 teaspoon hot pepper sauce, or to taste. Collard greens are part of the Acephala group, which also includes kale, Brussels sprouts, cauliflower, broccoli, cabbage, and Swiss chard. That's why eating 2 cups of raw dark green leafies like kale, Swiss chard, mustard/collard greens, etc. USDA National Nutrient Database: "Collard, Cooked, Boiled, Drained, Without Salt", USDA National Nutrient Database: "Chard, Swiss, Cooked, Boiled, Drained, Without Salt", USDA National Nutrient Database: "Kale Cooked Boiled, Drained Without Salt", National Academies of Sciences: "Vitamins and Minerals", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. We at Kuli Kuli think not, but we might be a bit biased. Whether you choose Swiss chard vs. collard greens vs. kale, you'll benefit from the fiber, vitamins and minerals in these greens, without a lot of calories. More From U.S. News: How to Be a Better Example for Your Kids 5 Great Diets for the Whole Family Easiest Diets to Follow. Use of this web site constitutes acceptance of the LIVESTRONG.COM Previous Battle of the Greens Installments: Round 1: Moringa vs. Matcha.