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Chard vs Leek - In-Depth Nutrition Comparison

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Summary of differences between Chard and Leek

  • Chard 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 covers your daily need of Vitamin K 653% more than Leek.
  • Chard has 11 times more Sodium than Leek. While Chard 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 vs Leek 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
5
:
3
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
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%

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
:
3
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
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 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

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 Leek
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Leek Opinion
Net carbs 2.14g 12.35g Leek
Protein 1.8g 1.5g Chard
Fats 0.2g 0.3g Leek
Carbs 3.74g 14.15g Leek
Calories 19kcal 61kcal Leek
Starch g g
Fructose g g
Sugar 1.1g 3.9g Chard
Fiber 1.6g 1.8g Leek
Calcium 51mg 59mg Leek
Iron 1.8mg 2.1mg Leek
Magnesium 81mg 28mg Chard
Phosphorus 46mg 35mg Chard
Potassium 379mg 180mg Chard
Sodium 213mg 20mg Leek
Zinc 0.36mg 0.12mg Chard
Copper 0.179mg 0.12mg Chard
Vitamin A 6116IU 1667IU Chard
Vitamin E 1.89mg 0.92mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 12mg Chard
Vitamin B1 0.04mg 0.06mg Leek
Vitamin B2 0.09mg 0.03mg Chard
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.172mg 0.14mg Chard
Vitamin B6 0.099mg 0.233mg Leek
Folate 14µg 64µg Leek
Vitamin B12 0µg 0µg
Vitamin K 830µg 47µg Chard
Tryptophan 0.017mg 0.012mg Chard
Threonine 0.083mg 0.063mg Chard
Isoleucine 0.147mg 0.052mg Chard
Leucine 0.13mg 0.096mg Chard
Lysine 0.099mg 0.078mg Chard
Methionine 0.019mg 0.018mg Chard
Phenylalanine 0.11mg 0.055mg Chard
Valine 0.11mg 0.056mg Chard
Histidine 0.036mg 0.025mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.03g 0.04g Chard
Monounsaturated Fat 0.04g 0.004g Chard
Polyunsaturated fat 0.07g 0.166g Leek

Which food is preferable for your diet?

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

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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
35
Leek
Mineral Summary Score
36
Chard
24
Leek

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%
Leek
Carbohydrates
4%
Chard
14%
Leek
Fats
1%
Chard
1%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 193mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
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 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. 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.