Disruptions in thyroid function can impact your metabolism and cause symptoms like fatigue, sensitivity to cold, and weight changes (20). ), What People Want from a Healer in the Midst of a Pandemic, A Middle School Math Teacher Planning Lessons and Lunch, The Columbus, OH-based Forager Who's Become a TikTok Star, A Food Justice Advocate and Mother Talks Breastfeeding and Herb Gardens, Bryant Terry's Sautéed Cabbage and Roasted Potatoes, Vivian Howard's Baked Pimento Cheese and Sausage, How to Prepare Chard (Or Any Other Leafy Green! Kale is a member of the cabbage family, along with broccoli, … The crunchy stems are slightly sweet and have a similar taste and texture with bok choy stems. Swiss chard leaves are tender and have a taste similar to beet greens and spinach. The leaves should be firm and not wilted. ... Swiss chard … Health benefits of Kale, Spinach and Chard. Those who are at high risk of kidney stones are often advised to limit their intake of foods high in oxalate, including spinach (17). Swiss chard can be stored in a plastic bag in the humidity drawer of the refrigerator for up to 5 days. Both also contain fiber and several other important micronutrients in varying amounts, including vitamin A, riboflavin, and calcium. It originated in the Mediterranean region and not in Switzerland — no matter what its name might imply. It also has a mild flavor that makes it easy to pair with a variety of fruits and vegetables or to blend up in smoothies. Swiss chard vs. Both of them grow from seeds. Photo by Peden & Munk. In addition to their stellar nutrient profiles, both kale and spinach have been linked to impressive health benefits. The study observed that the spinach soup significantly reduced both systolic and diastolic blood pressure thanks to dietary nitrates, compounds that increase blood flow (7). We don’t know about you, but up in New England, our CSAs are still primarily consisting of hearty greens like swiss chard, kale, and spinach! There are several small differences in the nutritional content and health benefits of kale and spinach. Eating enough iodine and cooking kale before eating it can help prevent any potential negative side effects. There’s a lot of great stuff to know about Swiss chard: it’s low in calories but packs a ton of antioxidants and vitamins, making it a healthy choice when cooking. What’s more, because kale and spinach are low in calories yet high in nutrients, adding these tasty greens to your diet can be an effective strategy to boost weight loss (12, 13). Silverbeet or chard however is not the same as spinach. Stack the leaves and cut crosswise into ribbons or pieces and they’re ready to go. Here’s how kale and spinach stack up against one another (3): Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. Though they hail from entirely different plant families, they’re often used interchangeably in recipes ranging from salads to soups to smoothies and beyond. The Ultimate List of Thanksgiving Recipes (180+ Options! By Keri Gans , Contributor Aug. 15, 2013 By … Add the greens to the pot and stir to coat with the oil. Spinach and kale are both low in calories but contain varying amounts of fiber, vitamin K, vitamin C, and several other micronutrients. Tags: cooking with Swiss chard, Swiss chard vs. kale, Carole Coates, North Carolina, Bright Lights Swiss Chard fresh from the garden Growing up, I was never a picky eater. Swiss chard, however, is just as nutritious, mild enough in flavor that it plays nicely in a variety of dishes and preparations, and is easy and quick to prepare. Both of them are each other’s substitute. 2. There are several different types of kidney stones, but it’s estimated that about 80% are composed of calcium oxalate (16). While the stems are not as widely used as the leaves, they are crunchy and delicious and just as worth of being eaten as their leafy counterparts. Ideally, try incorporating a few servings of each into your weekly meals, along with an assortment of other leafy greens, such as romaine, Swiss chard, collard greens, and cabbage. Updated from a post originally published in February 2007. It is one of the most nutritious foods on earth. Swiss chard. They’ve also each been shown to positively impact heart health by improving several heart disease risk factors, such as high cholesterol and blood pressure. Spinach contains oxalate, which can prevent calcium absorption in your body and may contribute to kidney stone formation. Here are 21 iron-rich plant foods for vegetarians and vegans. Although chard leaves are always a dark green, the stems can be white, yellow, or bright red. All rights reserved. Swiss Chard vs. Chard vs Marrow-stem Kale - In-Depth Nutrition Comparison. Spinach and Swiss chard both cook quickly and make a fabulous addition to quiches, rice dishes, and salads. After washing the chard, stack it together, trim the ends of the stems, then cut the stems from the leaves. Got a tip, kitchen tour, or other story our readers should see? Spinach: A member of the Amaranthaceae family, spinach counts chard, beets, and quinoa among its not-so-distant relations. Compare Chard to Marrow-stem Kale by vitamins and minerals using the only readable nutrition comparison tool. Saute, braise, or even eat it raw! (Kale vs. Collards vs. Swiss Chard) I recently opened my emailed copy of the Burpee newsletter to discover their big sale on kale. Follow her latest culinary escapades on Instagram. However, there are some nutrients kale is higher in, and some spinach is higher in. Calorie for calorie, compared to Swiss chard nutrition, kale offers a similar amount of vitamin K but more vitamin A and C. Kale is a cruciferous vegetable that is rich in antioxidants and vital nutrients that support detoxification, heart health, cancer prevention and brain development. Swiss chard and spinach are dark leafy green vegetables that are both loaded with beneficial nutrients. Kale and spinach are highly nutritious and and associated with several benefits. The hearty leaves can hold up well without wilting in salads much in the same way kale does. We have never liked it, no matter how hard we try. Steaming spinach reduces oxalate levels 30%, and boiling cuts oxalate levels more than half. Kale contains goitrin, a compound that can interfere with thyroid function. In the cooler: Keep chard fresh by storing it in a plastic bag in the refrigerator for up to five days. Spinach may also contain goitrogenic properties, though not to the same extent as cruciferous vegetables like kale. Kale: There are many types of Kale (elephant, purple, green), but for the most part these amazing greens are usually dark emerald green with a grayish tint. As much as my family has wanted to love kale, we’re out of step with the starry-eyed food world. Here are 14 of the healthiest vegetables on the…. Still, though spinach and kale have different concentrations of certain nutrients, they’re both highly nutritious vegetable choices overall. Spinach often referred to as English spinach has the Latin sub family name of Spinacia oleracea. Cook over medium heat, stirring frequently, until the greens are bright green and just tender. However, recent research suggests that eating goitrogen-rich foods in moderation is unlikely to cause issues for most people. Here are some of our favorite recipes using these quick-cooking, flavorful greens. Nutritionally, they have similarities too. Chard can be compared to any leafy green. A recent study showed the older adults who eat leafy vegetables had slower rate of memory decline. Promote healthy digestion Collard greens has 18 percent more calcium per serving of kale and double the amount of protein and iron. Spinach 101: Nutrition Facts and Health Benefits, 21 Vegetarian Foods That Are Loaded With Iron, 16 Superfoods That Are Worthy of the Title, How Eating Leafy Greens Can Help People With MS, 10 Magnesium-Rich Foods That Are Super Healthy, Add kale or spinach to a salad topped with vegetables and a. Alias: Chard Description: Large crinkled leaves with red, orange, yellow, or white stems. Additionally, cooking vegetables deactivates the enzyme responsible for the release of goitrin (25). Both kale and spinach are highly nutritious, low-calorie vegetables that provide a wide array of important vitamins and minerals.