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Celery vs Chard - In-Depth Nutrition Comparison

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Significant differences between Celery and Chard

  • Celery has more Folate, however Chard is richer in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Magnesium, Copper, Manganese, and Vitamin E .
  • Chard covers your daily Vitamin K needs 667% more than Celery.
  • Chard has 3 times less Folate than Celery. Celery has 36µg of Folate, while Chard has 14µg.
  • Celery contains less Sodium.

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

Infographic

Celery vs Chard 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Celery
1
:
7
Chard
Contains less Sodium -62.4%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 8% 8% 11% 23% 11% 4% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains less Sodium -62.4%
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%

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
Celery
2
:
8
Chard
Contains more Vitamin B5 +43%
Contains more Folate +157.1%
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%
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%
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 B5 +43%
Contains more Folate +157.1%
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%

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.
Celery Chard
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 Celery Chard Opinion
Net carbs 1.37g 2.14g Chard
Protein 0.69g 1.8g Chard
Fats 0.17g 0.2g Chard
Carbs 2.97g 3.74g Chard
Calories 16kcal 19kcal Chard
Starch 0g g Celery
Fructose 0.37g g Celery
Sugar 1.34g 1.1g Chard
Fiber 1.6g 1.6g
Calcium 40mg 51mg Chard
Iron 0.2mg 1.8mg Chard
Magnesium 11mg 81mg Chard
Phosphorus 24mg 46mg Chard
Potassium 260mg 379mg Chard
Sodium 80mg 213mg Celery
Zinc 0.13mg 0.36mg Chard
Copper 0.035mg 0.179mg Chard
Vitamin A 449IU 6116IU Chard
Vitamin E 0.27mg 1.89mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.1mg 30mg Chard
Vitamin B1 0.021mg 0.04mg Chard
Vitamin B2 0.057mg 0.09mg Chard
Vitamin B3 0.32mg 0.4mg Chard
Vitamin B5 0.246mg 0.172mg Celery
Vitamin B6 0.074mg 0.099mg Chard
Folate 36µg 14µg Celery
Vitamin B12 0µg 0µg
Vitamin K 29.3µg 830µg Chard
Tryptophan 0.009mg 0.017mg Chard
Threonine 0.02mg 0.083mg Chard
Isoleucine 0.021mg 0.147mg Chard
Leucine 0.032mg 0.13mg Chard
Lysine 0.027mg 0.099mg Chard
Methionine 0.005mg 0.019mg Chard
Phenylalanine 0.02mg 0.11mg Chard
Valine 0.027mg 0.11mg Chard
Histidine 0.012mg 0.036mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.03g Chard
Monounsaturated Fat 0.032g 0.04g Chard
Polyunsaturated fat 0.079g 0.07g Celery

Which food is preferable for your diet?

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

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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
17
Celery
222
Chard
Mineral Summary Score
11
Celery
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
4%
Celery
11%
Chard
Carbohydrates
3%
Celery
4%
Chard
Fats
1%
Celery
1%
Chard

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.012g)
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 is richer in vitamins?
Chard
Chard 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

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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.