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Chard vs Celeriac - In-Depth Nutrition Comparison

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How are Chard and Celeriac different?

  • Chard is richer in Vitamin K, Vitamin C, Magnesium, Iron, Copper, Vitamin E , and Manganese, while Celeriac is higher in Vitamin A RAE, Phosphorus, and Vitamin B6.
  • Chard covers your daily need of Vitamin K 658% more than Celeriac.
  • Chard contains 5 times more Vitamin E than Celeriac. Chard contains 1.89mg of Vitamin E , while Celeriac contains 0.36mg.

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

Infographic

Chard vs Celeriac 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
6
:
Contains more Calcium +18.6%
Contains more Iron +157.1%
Contains more Magnesium +305%
Contains more Potassium +26.3%
Contains more Copper +155.7%
Contains more Phosphorus +150%
Contains less Sodium -53.1%
Equal in Zinc - 0.33
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 27% 15% 50% 27% 14% 10% 24%
Contains more Calcium +18.6%
Contains more Iron +157.1%
Contains more Magnesium +305%
Contains more Potassium +26.3%
Contains more Copper +155.7%
Contains more Phosphorus +150%
Contains less Sodium -53.1%
Equal in Zinc - 0.33

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
Chard
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +425%
Contains more Vitamin C +275%
Contains more Vitamin B2 +50%
Contains more Folate +75%
Contains more Vitamin K +1924.4%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +66.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
Contains more Vitamin A +∞%
Contains more Vitamin E +425%
Contains more Vitamin C +275%
Contains more Vitamin B2 +50%
Contains more Folate +75%
Contains more Vitamin K +1924.4%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +66.7%

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.
Chard Celeriac
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Celeriac Opinion
Net carbs 2.14g 7.4g Celeriac
Protein 1.8g 1.5g Chard
Fats 0.2g 0.3g Celeriac
Carbs 3.74g 9.2g Celeriac
Calories 19kcal 42kcal Celeriac
Starch g g
Fructose g g
Sugar 1.1g 1.6g Chard
Fiber 1.6g 1.8g Celeriac
Calcium 51mg 43mg Chard
Iron 1.8mg 0.7mg Chard
Magnesium 81mg 20mg Chard
Phosphorus 46mg 115mg Celeriac
Potassium 379mg 300mg Chard
Sodium 213mg 100mg Celeriac
Zinc 0.36mg 0.33mg Chard
Copper 0.179mg 0.07mg Chard
Vitamin A 6116IU 0IU Chard
Vitamin E 1.89mg 0.36mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 8mg Chard
Vitamin B1 0.04mg 0.05mg Celeriac
Vitamin B2 0.09mg 0.06mg Chard
Vitamin B3 0.4mg 0.7mg Celeriac
Vitamin B5 0.172mg 0.352mg Celeriac
Vitamin B6 0.099mg 0.165mg Celeriac
Folate 14µg 8µg Chard
Vitamin B12 0µg 0µg
Vitamin K 830µg 41µg Chard
Tryptophan 0.017mg mg Chard
Threonine 0.083mg mg Chard
Isoleucine 0.147mg mg Chard
Leucine 0.13mg mg Chard
Lysine 0.099mg mg Chard
Methionine 0.019mg mg Chard
Phenylalanine 0.11mg mg Chard
Valine 0.11mg mg Chard
Histidine 0.036mg mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.03g 0.079g Chard
Monounsaturated Fat 0.04g 0.058g Celeriac
Polyunsaturated fat 0.07g 0.148g Celeriac

Which food is preferable for your diet?

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

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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
222
Chard
20
Celeriac
Mineral Summary Score
36
Chard
22
Celeriac

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
11%
Chard
9%
Celeriac
Carbohydrates
4%
Chard
9%
Celeriac
Fats
1%
Chard
1%
Celeriac

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 3)
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 contains less Sodium?
Celeriac
Celeriac contains less Sodium (difference - 113mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Chard - 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.