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Leek vs Chard - In-Depth Nutrition Comparison

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Summary of differences between Leek and Chard

  • Leek has more Folate, and Vitamin B6, however Chard is higher in Vitamin K, Vitamin A RAE, Vitamin C, Magnesium, Copper, Vitamin E , and Potassium.
  • Chard covers your daily need of Vitamin K 653% more than Leek.
  • Leek has 5 times more Folate than Chard. While Leek has 64µg of Folate, Chard has only 14µg.
  • Leek has less Sodium.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
3
:
5
Chard
Contains more Calcium +15.7%
Contains more Iron +16.7%
Contains less Sodium -90.6%
Contains more Magnesium +189.3%
Contains more Phosphorus +31.4%
Contains more Potassium +110.6%
Contains more Zinc +200%
Contains more Copper +49.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains more Calcium +15.7%
Contains more Iron +16.7%
Contains less Sodium -90.6%
Contains more Magnesium +189.3%
Contains more Phosphorus +31.4%
Contains more Potassium +110.6%
Contains more Zinc +200%
Contains more Copper +49.2%

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
Leek
3
:
6
Chard
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +135.4%
Contains more Folate +357.1%
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%
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 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
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%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +135.4%
Contains more Folate +357.1%
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%
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.
Leek Chard
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 Leek Chard Opinion
Net carbs 12.35g 2.14g Leek
Protein 1.5g 1.8g Chard
Fats 0.3g 0.2g Leek
Carbs 14.15g 3.74g Leek
Calories 61kcal 19kcal Leek
Starch g g
Fructose g g
Sugar 3.9g 1.1g Chard
Fiber 1.8g 1.6g Leek
Calcium 59mg 51mg Leek
Iron 2.1mg 1.8mg Leek
Magnesium 28mg 81mg Chard
Phosphorus 35mg 46mg Chard
Potassium 180mg 379mg Chard
Sodium 20mg 213mg Leek
Zinc 0.12mg 0.36mg Chard
Copper 0.12mg 0.179mg Chard
Vitamin A 1667IU 6116IU Chard
Vitamin E 0.92mg 1.89mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12mg 30mg Chard
Vitamin B1 0.06mg 0.04mg Leek
Vitamin B2 0.03mg 0.09mg Chard
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.14mg 0.172mg Chard
Vitamin B6 0.233mg 0.099mg Leek
Folate 64µg 14µg Leek
Vitamin B12 0µg 0µg
Vitamin K 47µg 830µg Chard
Tryptophan 0.012mg 0.017mg Chard
Threonine 0.063mg 0.083mg Chard
Isoleucine 0.052mg 0.147mg Chard
Leucine 0.096mg 0.13mg Chard
Lysine 0.078mg 0.099mg Chard
Methionine 0.018mg 0.019mg Chard
Phenylalanine 0.055mg 0.11mg Chard
Valine 0.056mg 0.11mg Chard
Histidine 0.025mg 0.036mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.03g Chard
Monounsaturated Fat 0.004g 0.04g Chard
Polyunsaturated fat 0.166g 0.07g 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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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
35
Leek
222
Chard
Mineral Summary Score
24
Leek
36
Chard

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
9%
Leek
11%
Chard
Carbohydrates
14%
Leek
4%
Chard
Fats
1%
Leek
1%
Chard

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. 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/169991/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.