Chard raw vs. Leek — In-Depth Nutrition Comparison
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Summary of differences between chard raw and leek
- Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, copper, vitamin E, and potassium; however, leek is higher in folate and vitamin B6.
- Chard raw covers your daily need for 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.
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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.
| Contains more MagnesiumMagnesium | +189.3% |
| Contains more PotassiumPotassium | +110.6% |
| Contains more CopperCopper | +49.2% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +31.4% |
| Contains more CalciumCalcium | +15.7% |
| Contains more IronIron | +16.7% |
| Contains less SodiumSodium | -90.6% |
| Contains more ManganeseManganese | +31.4% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin AVitamin A | +268.7% |
| Contains more Vitamin EVitamin E | +105.4% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B5Vitamin B5 | +22.9% |
| Contains more Vitamin KVitamin K | +1666% |
| Contains more CholineCholine | +89.5% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B6Vitamin B6 | +135.4% |
| Contains more FolateFolate | +357.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 47µg | 653% |
| Vitamin A | 306µg | 83µg | 25% |
| Vitamin C | 30mg | 12mg | 20% |
| Folate | 14µg | 64µg | 13% |
| Magnesium | 81mg | 28mg | 13% |
| Vitamin B6 | 0.099mg | 0.233mg | 10% |
| Sodium | 213mg | 20mg | 8% |
| Copper | 0.179mg | 0.12mg | 7% |
| Potassium | 379mg | 180mg | 6% |
| Vitamin E | 1.89mg | 0.92mg | 6% |
| Vitamin B2 | 0.09mg | 0.03mg | 5% |
| Manganese | 0.366mg | 0.481mg | 5% |
| Iron | 1.8mg | 2.1mg | 4% |
| Carbs | 3.74g | 14.15g | 3% |
| Calories | 19kcal | 61kcal | 2% |
| Choline | 18mg | 9.5mg | 2% |
| Vitamin B1 | 0.04mg | 0.06mg | 2% |
| Phosphorus | 46mg | 35mg | 2% |
| Zinc | 0.36mg | 0.12mg | 2% |
| Polyunsaturated fat | 0.07g | 0.166g | 1% |
| Protein | 1.8g | 1.5g | 1% |
| Fiber | 1.6g | 1.8g | 1% |
| Vitamin B5 | 0.172mg | 0.14mg | 1% |
| Calcium | 51mg | 59mg | 1% |
| Fats | 0.2g | 0.3g | 0% |
| Net carbs | 2.14g | 12.35g | N/A |
| Sugar | 1.1g | 3.9g | N/A |
| Selenium | 0.9µg | 1µg | 0% |
| Vitamin B3 | 0.4mg | 0.4mg | 0% |
| Saturated fat | 0.03g | 0.04g | 0% |
| Monounsaturated fat | 0.04g | 0.004g | 0% |
| Tryptophan | 0.017mg | 0.012mg | 0% |
| Threonine | 0.083mg | 0.063mg | 0% |
| Isoleucine | 0.147mg | 0.052mg | 0% |
| Leucine | 0.13mg | 0.096mg | 0% |
| Lysine | 0.099mg | 0.078mg | 0% |
| Methionine | 0.019mg | 0.018mg | 0% |
| Phenylalanine | 0.11mg | 0.055mg | 0% |
| Valine | 0.11mg | 0.056mg | 0% |
| Histidine | 0.036mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +20% |
| Contains more WaterWater | +11.6% |
| Contains more OtherOther | +52.4% |
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +278.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -25% |
| Contains more Mono. FatMonounsaturated fat | +900% |
| Contains more Poly. FatPolyunsaturated fat | +137.1% |