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Chard vs Leek - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 193mg)
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.01g)
Which food contains less Sugars?
Chard
Chard contains less Sugars (difference - 2.8g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Leek
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Cholesterol Equal
Lower in price Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chard Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
309
Chard
34
Leek
Mineral Summary Score
27
Chard
15
Leek

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
5
:
3
Leek
Contains more Potassium +110.6%
Contains more Magnesium +189.3%
Contains more Copper +49.2%
Contains more Zinc +200%
Contains more Phosphorus +31.4%
Contains more Iron +16.7%
Contains more Calcium +15.7%
Contains less Sodium -90.6%
Contains more Potassium +110.6%
Contains more Magnesium +189.3%
Contains more Copper +49.2%
Contains more Zinc +200%
Contains more Phosphorus +31.4%
Contains more Iron +16.7%
Contains more Calcium +15.7%
Contains less Sodium -90.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
6
:
2
Leek
Contains more Vitamin C +150%
Contains more Vitamin A +266.9%
Contains more Vitamin E +105.4%
Contains more Vitamin B2 +200%
Contains more Vitamin B5 +22.9%
Contains more Vitamin K +1666%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +135.4%
Equal in Vitamin B3 - 0.4
Contains more Vitamin C +150%
Contains more Vitamin A +266.9%
Contains more Vitamin E +105.4%
Contains more Vitamin B2 +200%
Contains more Vitamin B5 +22.9%
Contains more Vitamin K +1666%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +135.4%
Equal in Vitamin B3 - 0.4

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
11%
Chard
9%
Leek
Carbohydrates
4%
Chard
14%
Leek
Fats
1%
Chard
1%
Leek

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chard Leek Opinion
Calories 19 61 Leek
Protein 1.8 1.5 Chard
Fats 0.2 0.3 Leek
Vitamin C 30 12 Chard
Carbs 3.74 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 2.1 Leek
Calcium 51 59 Leek
Potassium 379 180 Chard
Magnesium 81 28 Chard
Sugars 1.1 3.9 Leek
Fiber 1.6 1.8 Leek
Copper 0.179 0.12 Chard
Zinc 0.36 0.12 Chard
Starch
Phosphorus 46 35 Chard
Sodium 213 20 Leek
Vitamin A 6116 1667 Chard
Vitamin E 1.89 0.92 Chard
Vitamin D 0 0
Vitamin B1 0.04 0.06 Leek
Vitamin B2 0.09 0.03 Chard
Vitamin B3 0.4 0.4
Vitamin B5 0.172 0.14 Chard
Vitamin B6 0.099 0.233 Leek
Vitamin B12 0 0
Vitamin K 830 47 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.03 0.04 Chard
Monounsaturated Fat 0.04 0.004 Chard
Polyunsaturated fat 0.07 0.166 Leek
Tryptophan 0.017 0.012 Chard
Threonine 0.083 0.063 Chard
Isoleucine 0.147 0.052 Chard
Leucine 0.13 0.096 Chard
Lysine 0.099 0.078 Chard
Methionine 0.019 0.018 Chard
Phenylalanine 0.11 0.055 Chard
Valine 0.11 0.056 Chard
Histidine 0.036 0.025 Chard
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.