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Celeriac vs Chard - In-Depth Nutrition Comparison

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How are Celeriac and Chard different?

  • Celeriac is richer in Phosphorus, and Vitamin B6, while Chard is higher in Vitamin K, Vitamin A RAE, Vitamin C, Magnesium, Iron, Copper, Vitamin E , and Manganese.
  • Chard covers your daily need of Vitamin K 658% more than Celeriac.
  • Celeriac contains 3 times more Phosphorus than Chard. Celeriac contains 115mg of Phosphorus, while Chard contains 46mg.

Celeriac, raw and Chard, swiss, raw types were used in this article.

Infographic

Celeriac vs Chard infographic
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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
:
6
Chard
Contains more Phosphorus +150%
Contains less Sodium -53.1%
Contains more Calcium +18.6%
Contains more Iron +157.1%
Contains more Magnesium +305%
Contains more Potassium +26.3%
Contains more Copper +155.7%
Equal in Zinc - 0.36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 27% 15% 50% 27% 14% 10% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains more Phosphorus +150%
Contains less Sodium -53.1%
Contains more Calcium +18.6%
Contains more Iron +157.1%
Contains more Magnesium +305%
Contains more Potassium +26.3%
Contains more Copper +155.7%
Equal in Zinc - 0.36

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
:
6
Chard
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +425%
Contains more Vitamin C +275%
Contains more Vitamin B2 +50%
Contains more Folate +75%
Contains more Vitamin K +1924.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
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%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +425%
Contains more Vitamin C +275%
Contains more Vitamin B2 +50%
Contains more Folate +75%
Contains more Vitamin K +1924.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celeriac Chard Opinion
Net carbs 7.4g 2.14g Celeriac
Protein 1.5g 1.8g Chard
Fats 0.3g 0.2g Celeriac
Carbs 9.2g 3.74g Celeriac
Calories 42kcal 19kcal Celeriac
Starch g g
Fructose g g
Sugar 1.6g 1.1g Chard
Fiber 1.8g 1.6g Celeriac
Calcium 43mg 51mg Chard
Iron 0.7mg 1.8mg Chard
Magnesium 20mg 81mg Chard
Phosphorus 115mg 46mg Celeriac
Potassium 300mg 379mg Chard
Sodium 100mg 213mg Celeriac
Zinc 0.33mg 0.36mg Chard
Copper 0.07mg 0.179mg Chard
Vitamin A 0IU 6116IU Chard
Vitamin E 0.36mg 1.89mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 30mg Chard
Vitamin B1 0.05mg 0.04mg Celeriac
Vitamin B2 0.06mg 0.09mg Chard
Vitamin B3 0.7mg 0.4mg Celeriac
Vitamin B5 0.352mg 0.172mg Celeriac
Vitamin B6 0.165mg 0.099mg Celeriac
Folate 8µg 14µg Chard
Vitamin B12 0µg 0µg
Vitamin K 41µg 830µg Chard
Tryptophan mg 0.017mg Chard
Threonine mg 0.083mg Chard
Isoleucine mg 0.147mg Chard
Leucine mg 0.13mg Chard
Lysine mg 0.099mg Chard
Methionine mg 0.019mg Chard
Phenylalanine mg 0.11mg Chard
Valine mg 0.11mg Chard
Histidine mg 0.036mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.079g 0.03g Chard
Monounsaturated Fat 0.058g 0.04g Celeriac
Polyunsaturated fat 0.148g 0.07g Celeriac

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Celeriac
222
Chard
Mineral Summary Score
22
Celeriac
36
Chard

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 food.
Protein
9%
Celeriac
11%
Chard
Carbohydrates
9%
Celeriac
4%
Chard
Fats
1%
Celeriac
1%
Chard

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 3)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.2)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Sodium?
Celeriac
Celeriac contains less Sodium (difference - 113mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.