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Chard raw vs. Celery — In-Depth Nutrition Comparison

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Significant differences between chard raw and celery

  • Chard raw has more vitamin K, vitamin A, vitamin C, iron, magnesium, copper, manganese, and vitamin E; however, celery is richer in folate.
  • Chard raw covers your daily vitamin K needs 667% more than celery.
  • Celery has 14 times less vitamin A than chard raw. Chard raw has 6116IU of vitamin A, while celery has 449IU.
  • Celery contains less sodium.

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

Infographic

Chard raw vs Celery 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" 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%
Celery
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Contains more MagnesiumMagnesium +636.4%
Contains more CalciumCalcium +27.5%
Contains more PotassiumPotassium +45.8%
Contains more IronIron +800%
Contains more CopperCopper +411.4%
Contains more ZincZinc +176.9%
Contains more PhosphorusPhosphorus +91.7%
Contains more ManganeseManganese +255.3%
Contains more SeleniumSelenium +125%
Contains less SodiumSodium -62.4%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Celery
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 7.3% 5.4% 0% 5.3% 13% 6% 15% 17% 0% 73% 27% 3.3%
Contains more Vitamin CVitamin C +867.7%
Contains more Vitamin AVitamin A +1290.9%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more Vitamin KVitamin K +2732.8%
Contains more CholineCholine +195.1%
Contains more Vitamin B5Vitamin B5 +43%
Contains more FolateFolate +157.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Celery DV% diff.
Vitamin K 830µg 29.3µg 667%
Vitamin A 306µg 22µg 32%
Vitamin C 30mg 3.1mg 30%
Iron 1.8mg 0.2mg 20%
Magnesium 81mg 11mg 17%
Copper 0.179mg 0.035mg 16%
Manganese 0.366mg 0.103mg 11%
Vitamin E 1.89mg 0.27mg 11%
Folate 14µg 36µg 6%
Sodium 213mg 80mg 6%
Potassium 379mg 260mg 4%
Vitamin B2 0.09mg 0.057mg 3%
Phosphorus 46mg 24mg 3%
Protein 1.8g 0.69g 2%
Vitamin B1 0.04mg 0.021mg 2%
Zinc 0.36mg 0.13mg 2%
Vitamin B6 0.099mg 0.074mg 2%
Choline 18mg 6.1mg 2%
Vitamin B3 0.4mg 0.32mg 1%
Calcium 51mg 40mg 1%
Selenium 0.9µg 0.4µg 1%
Vitamin B5 0.172mg 0.246mg 1%
Calories 19kcal 16kcal 0%
Fats 0.2g 0.17g 0%
Carbs 3.74g 2.97g 0%
Net carbs 2.14g 1.37g N/A
Sugar 1.1g 1.34g N/A
Fiber 1.6g 1.6g 0%
Saturated fat 0.03g 0.042g 0%
Monounsaturated fat 0.04g 0.032g 0%
Polyunsaturated fat 0.07g 0.079g 0%
Tryptophan 0.017mg 0.009mg 0%
Threonine 0.083mg 0.02mg 0%
Isoleucine 0.147mg 0.021mg 0%
Leucine 0.13mg 0.032mg 0%
Lysine 0.099mg 0.027mg 0%
Methionine 0.019mg 0.005mg 0%
Phenylalanine 0.11mg 0.02mg 0%
Valine 0.11mg 0.027mg 0%
Histidine 0.036mg 0.012mg 0%
Fructose 0.37g 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
Celery
1
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more ProteinProtein +160.9%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +25.9%
Contains more OtherOther +116.2%
~equal in Water ~95.43g

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
Celery
1
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -28.6%
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +12.9%

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