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  6. Chard raw vs. Celeriac

Chard raw vs. Celeriac — In-Depth Nutrition Comparison

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How are chard raw and celeriac different?

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, iron, copper, vitamin E, and manganese, while celeriac is higher in phosphorus and vitamin B6.
  • Chard raw covers your daily need for vitamin K, 658% more than celeriac.

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

Infographic

Chard raw vs Celeriac 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Contains more MagnesiumMagnesium +305%
Contains more CalciumCalcium +18.6%
Contains more PotassiumPotassium +26.3%
Contains more IronIron +157.1%
Contains more CopperCopper +155.7%
Contains more ManganeseManganese +131.6%
Contains more SeleniumSelenium +28.6%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -53.1%
~equal in Zinc ~0.33mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 27% 0% 0% 7.2% 13% 14% 13% 21% 38% 0% 103% 6%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +1924.4%
Contains more FolateFolate +75%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B5Vitamin B5 +104.7%
Contains more Vitamin B6Vitamin B6 +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Celeriac DV% diff.
Vitamin K 830µg 41µg 658%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 8mg 24%
Magnesium 81mg 20mg 15%
Iron 1.8mg 0.7mg 14%
Copper 0.179mg 0.07mg 12%
Phosphorus 46mg 115mg 10%
Vitamin E 1.89mg 0.36mg 10%
Manganese 0.366mg 0.158mg 9%
Sodium 213mg 100mg 5%
Vitamin B6 0.099mg 0.165mg 5%
Vitamin B5 0.172mg 0.352mg 4%
Carbs 3.74g 9.2g 2%
Potassium 379mg 300mg 2%
Vitamin B2 0.09mg 0.06mg 2%
Vitamin B3 0.4mg 0.7mg 2%
Folate 14µg 8µg 2%
Choline 18mg 9mg 2%
Calories 19kcal 42kcal 1%
Protein 1.8g 1.5g 1%
Calcium 51mg 43mg 1%
Fiber 1.6g 1.8g 1%
Vitamin B1 0.04mg 0.05mg 1%
Polyunsaturated fat 0.07g 0.148g 1%
Protein per 100 calories 9.5g 3.6g N/A
Calories per 10 g protein 106kcal 280kcal N/A
Weight per 100 calories 526g 238g N/A
Fats 0.2g 0.3g 0%
Net carbs 2.14g 7.4g N/A
Sugar 1.1g 1.6g N/A
Zinc 0.36mg 0.33mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.03g 0.079g 0%
Monounsaturated fat 0.04g 0.058g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +20%
Contains more OtherOther +60%
Contains more FatsFats +50%
Contains more CarbsCarbs +146%
~equal in Water ~88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains less Sat. FatSaturated fat -62%
Contains more Mono. FatMonounsaturated fat +45%
Contains more Poly. FatPolyunsaturated fat +111.4%

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