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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, 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.

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Leek vs Chard 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
Leek
3
:
5
Chard
Contains more Iron +16.7%
Contains more Calcium +15.7%
Contains less Sodium -90.6%
Contains more Potassium +110.6%
Contains more Magnesium +189.3%
Contains more Copper +49.2%
Contains more Zinc +200%
Contains more Phosphorus +31.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Contains more Iron +16.7%
Contains more Calcium +15.7%
Contains less Sodium -90.6%
Contains more Potassium +110.6%
Contains more Magnesium +189.3%
Contains more Copper +49.2%
Contains more Zinc +200%
Contains more Phosphorus +31.4%

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 C +150%
Contains more Vitamin A +266.9%
Contains more Vitamin E +105.4%
Contains more Vitamin B2 +200%
Contains more Vitamin B5 +22.9%
Contains more Vitamin K +1666%
Equal in Vitamin B3 - 0.4
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +135.4%
Contains more Folate +357.1%
Contains more Vitamin C +150%
Contains more Vitamin A +266.9%
Contains more Vitamin E +105.4%
Contains more Vitamin B2 +200%
Contains more Vitamin B5 +22.9%
Contains more Vitamin K +1666%
Equal in Vitamin B3 - 0.4

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.