Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Leek

Chard raw vs. Leek — In-Depth Nutrition Comparison

Compare

Summary of differences between Chard raw and Leek

  • Chard raw has more Vitamin K, Vitamin A RAE, Vitamin C, Magnesium, Copper, Vitamin E , and Potassium, however, Leek is higher in Folate, and Vitamin B6.
  • Chard raw covers your daily need of Vitamin K 653% more than Leek.
  • Chard raw has 11 times more Sodium than Leek. While Chard raw has 213mg of Sodium, Leek has only 20mg.

These are the specific foods used in this comparison Chard, swiss, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Chard raw vs Leek 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.
Chard raw
Chard raw
5
:
5
Leek
Leek
Contains more Magnesium +189.3%
Contains more Phosphorus +31.4%
Contains more Potassium +110.6%
Contains more Zinc +200%
Contains more Copper +49.2%
Contains more Calcium +15.7%
Contains more Iron +16.7%
Contains less Sodium -90.6%
Contains more Manganese +31.4%
Contains more Selenium +11.1%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Magnesium +189.3%
Contains more Phosphorus +31.4%
Contains more Potassium +110.6%
Contains more Zinc +200%
Contains more Copper +49.2%
Contains more Calcium +15.7%
Contains more Iron +16.7%
Contains less Sodium -90.6%
Contains more Manganese +31.4%
Contains more Selenium +11.1%

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.
Chard raw
Chard raw
6
:
3
Leek
Leek
Contains more Vitamin A +266.9%
Contains more Vitamin E +105.4%
Contains more Vitamin C +150%
Contains more Vitamin B2 +200%
Contains more Vitamin B5 +22.9%
Contains more Vitamin K +1666%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +135.4%
Contains more Folate +357.1%
Equal in Vitamin B3 - 0.4
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%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin A +266.9%
Contains more Vitamin E +105.4%
Contains more Vitamin C +150%
Contains more Vitamin B2 +200%
Contains more Vitamin B5 +22.9%
Contains more Vitamin K +1666%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +135.4%
Contains more Folate +357.1%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Leek
Leek
Contains more Protein +20%
Contains more Water +11.6%
Contains more Other +52.4%
Contains more Fats +50%
Contains more Carbs +278.3%
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
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +20%
Contains more Water +11.6%
Contains more Other +52.4%
Contains more Fats +50%
Contains more Carbs +278.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
2
:
1
Leek
Leek
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +137.1%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +137.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Leek
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Leek Opinion
Net carbs 2.14g 12.35g Leek
Protein 1.8g 1.5g Chard raw
Fats 0.2g 0.3g Leek
Carbs 3.74g 14.15g Leek
Calories 19kcal 61kcal Leek
Sugar 1.1g 3.9g Chard raw
Fiber 1.6g 1.8g Leek
Calcium 51mg 59mg Leek
Iron 1.8mg 2.1mg Leek
Magnesium 81mg 28mg Chard raw
Phosphorus 46mg 35mg Chard raw
Potassium 379mg 180mg Chard raw
Sodium 213mg 20mg Leek
Zinc 0.36mg 0.12mg Chard raw
Copper 0.179mg 0.12mg Chard raw
Manganese 0.366mg 0.481mg Leek
Selenium 0.9µg 1µg Leek
Vitamin A 6116IU 1667IU Chard raw
Vitamin A RAE 306µg 83µg Chard raw
Vitamin E 1.89mg 0.92mg Chard raw
Vitamin C 30mg 12mg Chard raw
Vitamin B1 0.04mg 0.06mg Leek
Vitamin B2 0.09mg 0.03mg Chard raw
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.172mg 0.14mg Chard raw
Vitamin B6 0.099mg 0.233mg Leek
Folate 14µg 64µg Leek
Vitamin K 830µg 47µg Chard raw
Tryptophan 0.017mg 0.012mg Chard raw
Threonine 0.083mg 0.063mg Chard raw
Isoleucine 0.147mg 0.052mg Chard raw
Leucine 0.13mg 0.096mg Chard raw
Lysine 0.099mg 0.078mg Chard raw
Methionine 0.019mg 0.018mg Chard raw
Phenylalanine 0.11mg 0.055mg Chard raw
Valine 0.11mg 0.056mg Chard raw
Histidine 0.036mg 0.025mg Chard raw
Saturated Fat 0.03g 0.04g Chard raw
Monounsaturated Fat 0.04g 0.004g Chard raw
Polyunsaturated fat 0.07g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
222%
Chard raw
35%
Leek
Minerals Daily Need Coverage Score
34%
Chard raw
26%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 193mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.01g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
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.
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.