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  6. Chard raw vs. Celery

Chard raw vs. Celery — In-Depth Nutrition Comparison

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Significant differences between Chard raw and Celery

  • Chard raw has more Vitamin K, Vitamin A RAE, Vitamin C, Iron, Magnesium, Copper, Manganese, and Vitamin E , however, Celery is richer in Folate.
  • Chard raw covers your daily Vitamin K needs 667% more than Celery.
  • Celery has 14 times less Vitamin A RAE than Chard raw. Chard raw has 306µg of Vitamin A RAE, while Celery has 22µg.
  • Celery contains less Sodium.

Specific food types used in this comparison are Chard, swiss, raw and Celery, raw.

Infographic

Chard raw vs Celery infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard raw
Chard raw
9
:
1
Celery
Celery
Contains more Calcium +27.5%
Contains more Iron +800%
Contains more Magnesium +636.4%
Contains more Phosphorus +91.7%
Contains more Potassium +45.8%
Contains more Zinc +176.9%
Contains more Copper +411.4%
Contains more Manganese +255.3%
Contains more Selenium +125%
Contains less Sodium -62.4%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Celery
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Contains more Calcium +27.5%
Contains more Iron +800%
Contains more Magnesium +636.4%
Contains more Phosphorus +91.7%
Contains more Potassium +45.8%
Contains more Zinc +176.9%
Contains more Copper +411.4%
Contains more Manganese +255.3%
Contains more Selenium +125%
Contains less Sodium -62.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard raw
Chard raw
8
:
2
Celery
Celery
Contains more Vitamin A +1262.1%
Contains more Vitamin E +600%
Contains more Vitamin C +867.7%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +33.8%
Contains more Vitamin K +2732.8%
Contains more Vitamin B5 +43%
Contains more Folate +157.1%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Celery
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 6% 0% 11% 6% 14% 6% 15% 18% 27% 0% 74%
Contains more Vitamin A +1262.1%
Contains more Vitamin E +600%
Contains more Vitamin C +867.7%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +33.8%
Contains more Vitamin K +2732.8%
Contains more Vitamin B5 +43%
Contains more Folate +157.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
4
:
1
Celery
Celery
Contains more Protein +160.9%
Contains more Fats +17.6%
Contains more Carbs +25.9%
Contains more Other +116.2%
Equal in Water - 95.43
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Celery
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more Protein +160.9%
Contains more Fats +17.6%
Contains more Carbs +25.9%
Contains more Other +116.2%
Equal in Water - 95.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
2
:
1
Celery
Celery
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +12.9%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Celery
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +12.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Celery
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chard raw Celery Opinion
Net carbs 2.14g 1.37g Chard raw
Protein 1.8g 0.69g Chard raw
Fats 0.2g 0.17g Chard raw
Carbs 3.74g 2.97g Chard raw
Calories 19kcal 16kcal Chard raw
Fructose 0.37g Celery
Sugar 1.1g 1.34g Chard raw
Fiber 1.6g 1.6g
Calcium 51mg 40mg Chard raw
Iron 1.8mg 0.2mg Chard raw
Magnesium 81mg 11mg Chard raw
Phosphorus 46mg 24mg Chard raw
Potassium 379mg 260mg Chard raw
Sodium 213mg 80mg Celery
Zinc 0.36mg 0.13mg Chard raw
Copper 0.179mg 0.035mg Chard raw
Manganese 0.366mg 0.103mg Chard raw
Selenium 0.9µg 0.4µg Chard raw
Vitamin A 6116IU 449IU Chard raw
Vitamin A RAE 306µg 22µg Chard raw
Vitamin E 1.89mg 0.27mg Chard raw
Vitamin C 30mg 3.1mg Chard raw
Vitamin B1 0.04mg 0.021mg Chard raw
Vitamin B2 0.09mg 0.057mg Chard raw
Vitamin B3 0.4mg 0.32mg Chard raw
Vitamin B5 0.172mg 0.246mg Celery
Vitamin B6 0.099mg 0.074mg Chard raw
Folate 14µg 36µg Celery
Vitamin K 830µg 29.3µg Chard raw
Tryptophan 0.017mg 0.009mg Chard raw
Threonine 0.083mg 0.02mg Chard raw
Isoleucine 0.147mg 0.021mg Chard raw
Leucine 0.13mg 0.032mg Chard raw
Lysine 0.099mg 0.027mg Chard raw
Methionine 0.019mg 0.005mg Chard raw
Phenylalanine 0.11mg 0.02mg Chard raw
Valine 0.11mg 0.027mg Chard raw
Histidine 0.036mg 0.012mg Chard raw
Saturated Fat 0.03g 0.042g Chard raw
Monounsaturated Fat 0.04g 0.032g Chard raw
Polyunsaturated fat 0.07g 0.079g Celery

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Celery
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
222%
Chard raw
17%
Celery
Minerals Daily Need Coverage Score
34%
Chard raw
10%
Celery

Comparison summary

Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Sodium?
Celery
Celery contains less Sodium (difference - 133mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.