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  6. Celeriac vs. Chard raw

Celeriac vs. Chard raw — In-Depth Nutrition Comparison

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How are Celeriac and Chard raw different?

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

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

Infographic

Celeriac vs Chard raw 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.
Celeriac
Celeriac
2
:
8
Chard raw
Chard raw
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%
Contains more Manganese +131.6%
Contains more Selenium +28.6%
Equal in Zinc - 0.36
Celeriac
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
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%
Contains more Manganese +131.6%
Contains more Selenium +28.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Celeriac
Celeriac
4
:
6
Chard raw
Chard raw
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%
Celeriac
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%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celeriac
Celeriac
2
:
3
Chard raw
Chard raw
Contains more Fats +50%
Contains more Carbs +146%
Contains more Protein +20%
Contains more Other +60%
Equal in Water - 92.66
Celeriac
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
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
Contains more Fats +50%
Contains more Carbs +146%
Contains more Protein +20%
Contains more Other +60%
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celeriac
Celeriac
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +45%
Contains more Polyunsaturated fat +111.4%
Contains less Saturated Fat -62%
Celeriac
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +45%
Contains more Polyunsaturated fat +111.4%
Contains less Saturated Fat -62%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celeriac Chard raw
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 raw Opinion
Net carbs 7.4g 2.14g Celeriac
Protein 1.5g 1.8g Chard raw
Fats 0.3g 0.2g Celeriac
Carbs 9.2g 3.74g Celeriac
Calories 42kcal 19kcal Celeriac
Sugar 1.6g 1.1g Chard raw
Fiber 1.8g 1.6g Celeriac
Calcium 43mg 51mg Chard raw
Iron 0.7mg 1.8mg Chard raw
Magnesium 20mg 81mg Chard raw
Phosphorus 115mg 46mg Celeriac
Potassium 300mg 379mg Chard raw
Sodium 100mg 213mg Celeriac
Zinc 0.33mg 0.36mg Chard raw
Copper 0.07mg 0.179mg Chard raw
Manganese 0.158mg 0.366mg Chard raw
Selenium 0.7µg 0.9µg Chard raw
Vitamin A 0IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 0.36mg 1.89mg Chard raw
Vitamin C 8mg 30mg Chard raw
Vitamin B1 0.05mg 0.04mg Celeriac
Vitamin B2 0.06mg 0.09mg Chard raw
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 raw
Vitamin K 41µg 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.079g 0.03g Chard raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
20%
Celeriac
222%
Chard raw
Minerals Daily Need Coverage Score
20%
Celeriac
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 3)
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 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

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