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Leek vs Chard - 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.
Leek Chard
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
Leek Chard
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
34
Leek
309
Chard
Mineral Summary Score
15
Leek
27
Chard

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
Leek
3
:
5
Chard
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%
Contains more Potassium +110.6%
Contains more Magnesium +189.3%
Contains more Copper +49.2%
Contains more Zinc +200%
Contains more Phosphorus +31.4%

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
Leek
2
:
6
Chard
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +135.4%
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%
Equal in Vitamin B3 - 0.4
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +135.4%
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%
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
9%
Leek
11%
Chard
Carbohydrates
14%
Leek
4%
Chard
Fats
1%
Leek
1%
Chard

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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 Leek Chard Opinion
Calories 61 19 Leek
Protein 1.5 1.8 Chard
Fats 0.3 0.2 Leek
Vitamin C 12 30 Chard
Carbs 14.15 3.74 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 1.8 Leek
Calcium 59 51 Leek
Potassium 180 379 Chard
Magnesium 28 81 Chard
Sugars 3.9 1.1 Leek
Fiber 1.8 1.6 Leek
Copper 0.12 0.179 Chard
Zinc 0.12 0.36 Chard
Starch
Phosphorus 35 46 Chard
Sodium 20 213 Leek
Vitamin A 1667 6116 Chard
Vitamin E 0.92 1.89 Chard
Vitamin D 0 0
Vitamin B1 0.06 0.04 Leek
Vitamin B2 0.03 0.09 Chard
Vitamin B3 0.4 0.4
Vitamin B5 0.14 0.172 Chard
Vitamin B6 0.233 0.099 Leek
Vitamin B12 0 0
Vitamin K 47 830 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.03 Chard
Monounsaturated Fat 0.004 0.04 Chard
Polyunsaturated fat 0.166 0.07 Leek
Tryptophan 0.012 0.017 Chard
Threonine 0.063 0.083 Chard
Isoleucine 0.052 0.147 Chard
Leucine 0.096 0.13 Chard
Lysine 0.078 0.099 Chard
Methionine 0.018 0.019 Chard
Phenylalanine 0.055 0.11 Chard
Valine 0.056 0.11 Chard
Histidine 0.025 0.036 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.