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  6. Leek vs. Chard

Leek vs. Chard — In-Depth Nutrition Comparison

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The main differences between Leek and Chard

  • Leek is richer in Folate, Vitamin B6, and Manganese, yet Chard is richer in Vitamin K, Vitamin A RAE, Magnesium, Potassium, Vitamin C, and Vitamin E .
  • Daily need coverage for Vitamin K from Chard is 234% higher.
  • Leek contains 7 times more Folate than Chard. Leek contains 64µg of Folate, while Chard contains 9µg.
  • Leek contains less Sodium.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Leek vs Chard 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.
Leek
Leek
5
:
5
Chard
Chard
Contains less Sodium -88.8%
Contains more Manganese +44%
Contains more Selenium +11.1%
Contains more Magnesium +207.1%
Contains more Potassium +205%
Contains more Zinc +175%
Contains more Copper +35.8%
Equal in Calcium - 58
Equal in Iron - 2.26
Equal in Phosphorus - 33
Equal in Selenium - 0.9
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains less Sodium -88.8%
Contains more Manganese +44%
Contains more Selenium +11.1%
Contains more Magnesium +207.1%
Contains more Potassium +205%
Contains more Zinc +175%
Contains more Copper +35.8%
Equal in Calcium - 58
Equal in Iron - 2.26
Equal in Phosphorus - 33
Equal in Selenium - 0.9

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.
Leek
Leek
4
:
6
Chard
Chard
Contains more Vitamin B1 +76.5%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B6 +174.1%
Contains more Folate +611.1%
Contains more Vitamin A +267.4%
Contains more Vitamin E +105.4%
Contains more Vitamin C +50%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +16.4%
Contains more Vitamin K +596.4%
Equal in Vitamin B3 - 0.36
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B6 +174.1%
Contains more Folate +611.1%
Contains more Vitamin A +267.4%
Contains more Vitamin E +105.4%
Contains more Vitamin C +50%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +16.4%
Contains more Vitamin K +596.4%
Equal in Vitamin B3 - 0.36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
:
3
Chard
Chard
Contains more Fats +275%
Contains more Carbs +242.6%
Contains more Protein +25.3%
Contains more Water +11.6%
Contains more Other +20%
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +275%
Contains more Carbs +242.6%
Contains more Protein +25.3%
Contains more Water +11.6%
Contains more Other +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +492.9%
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +300%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +492.9%
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Chard Opinion
Net carbs 12.35g 2.03g Leek
Protein 1.5g 1.88g Chard
Fats 0.3g 0.08g Leek
Carbs 14.15g 4.13g Leek
Calories 61kcal 20kcal Leek
Sugar 3.9g 1.1g Chard
Fiber 1.8g 2.1g Chard
Calcium 59mg 58mg Leek
Iron 2.1mg 2.26mg Chard
Magnesium 28mg 86mg Chard
Phosphorus 35mg 33mg Leek
Potassium 180mg 549mg Chard
Sodium 20mg 179mg Leek
Zinc 0.12mg 0.33mg Chard
Copper 0.12mg 0.163mg Chard
Manganese 0.481mg 0.334mg Leek
Selenium 1µg 0.9µg Leek
Vitamin A 1667IU 6124IU Chard
Vitamin A RAE 83µg 306µg Chard
Vitamin E 0.92mg 1.89mg Chard
Vitamin C 12mg 18mg Chard
Vitamin B1 0.06mg 0.034mg Leek
Vitamin B2 0.03mg 0.086mg Chard
Vitamin B3 0.4mg 0.36mg Leek
Vitamin B5 0.14mg 0.163mg Chard
Vitamin B6 0.233mg 0.085mg Leek
Folate 64µg 9µg Leek
Vitamin K 47µg 327.3µg Chard
Tryptophan 0.012mg 0.018mg Chard
Threonine 0.063mg 0.086mg Chard
Isoleucine 0.052mg 0.154mg Chard
Leucine 0.096mg 0.135mg Chard
Lysine 0.078mg 0.103mg Chard
Methionine 0.018mg 0.02mg Chard
Phenylalanine 0.055mg 0.114mg Chard
Valine 0.056mg 0.114mg Chard
Histidine 0.025mg 0.038mg Chard
Saturated Fat 0.04g 0.012g Chard
Monounsaturated Fat 0.004g 0.016g Chard
Polyunsaturated fat 0.166g 0.028g Leek

Which food is preferable for your diet?

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

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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
35%
Leek
113%
Chard
Minerals Daily Need Coverage Score
26%
Leek
36%
Chard

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 159mg)
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 - 0.028g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
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 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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.