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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
less
Sodium
-88.8%
Contains
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Manganese
+44%
Contains
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Selenium
+11.1%
Contains
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Magnesium
+207.1%
Contains
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Potassium
+205%
Contains
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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
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.
:
Contains
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Vitamin B1
+76.5%
Contains
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Vitamin B3
+11.1%
Contains
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Vitamin B6
+174.1%
Contains
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Folate
+611.1%
Contains
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Vitamin A
+267.4%
Contains
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Vitamin E
+105.4%
Contains
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Vitamin C
+50%
Contains
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Vitamin B2
+186.7%
Contains
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Vitamin B5
+16.4%
Contains
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Vitamin K
+596.4%
Equal in Vitamin B3 - 0.36
Contains
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Vitamin B1
+76.5%
Contains
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Vitamin B3
+11.1%
Contains
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Vitamin B6
+174.1%
Contains
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Folate
+611.1%
Contains
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Vitamin A
+267.4%
Contains
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Vitamin E
+105.4%
Contains
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Vitamin C
+50%
Contains
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Vitamin B2
+186.7%
Contains
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Vitamin B5
+16.4%
Contains
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Vitamin K
+596.4%
Equal in Vitamin B3 - 0.36
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+275%
Contains
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Carbs
+242.6%
Contains
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Protein
+25.3%
Contains
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Water
+11.6%
Contains
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Other
+20%
Contains
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Fats
+275%
Contains
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Carbs
+242.6%
Contains
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Protein
+25.3%
Contains
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Water
+11.6%
Contains
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Other
+20%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+492.9%
Contains
less
Saturated Fat
-70%
Contains
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Monounsaturated Fat
+300%
Contains
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Polyunsaturated fat
+492.9%
Contains
less
Saturated Fat
-70%
Contains
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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.
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Lower in Sodium |
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Lower in Sugar |
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Lower in Saturated Fat |
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Lower in price |
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Lower in Cholesterol | Equal | ||
Lower in Glycemic Index | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 12.35g | 2.03g |
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Protein | 1.5g | 1.88g |
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Fats | 0.3g | 0.08g |
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Carbs | 14.15g | 4.13g |
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Calories | 61kcal | 20kcal |
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Sugar | 3.9g | 1.1g |
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Fiber | 1.8g | 2.1g |
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Calcium | 59mg | 58mg |
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Iron | 2.1mg | 2.26mg |
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Magnesium | 28mg | 86mg |
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Phosphorus | 35mg | 33mg |
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Potassium | 180mg | 549mg |
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Sodium | 20mg | 179mg |
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Zinc | 0.12mg | 0.33mg |
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Copper | 0.12mg | 0.163mg |
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Manganese | 0.481mg | 0.334mg |
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Selenium | 1µg | 0.9µg |
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Vitamin A | 1667IU | 6124IU |
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Vitamin A RAE | 83µg | 306µg |
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Vitamin E | 0.92mg | 1.89mg |
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Vitamin C | 12mg | 18mg |
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Vitamin B1 | 0.06mg | 0.034mg |
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Vitamin B2 | 0.03mg | 0.086mg |
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Vitamin B3 | 0.4mg | 0.36mg |
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Vitamin B5 | 0.14mg | 0.163mg |
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Vitamin B6 | 0.233mg | 0.085mg |
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Folate | 64µg | 9µg |
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Vitamin K | 47µg | 327.3µg |
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Tryptophan | 0.012mg | 0.018mg |
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Threonine | 0.063mg | 0.086mg |
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Isoleucine | 0.052mg | 0.154mg |
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Leucine | 0.096mg | 0.135mg |
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Lysine | 0.078mg | 0.103mg |
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Methionine | 0.018mg | 0.02mg |
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Phenylalanine | 0.055mg | 0.114mg |
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Valine | 0.056mg | 0.114mg |
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Histidine | 0.025mg | 0.038mg |
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Saturated Fat | 0.04g | 0.012g |
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Monounsaturated Fat | 0.004g | 0.016g |
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Polyunsaturated fat | 0.166g | 0.028g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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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%

113%

Minerals Daily Need Coverage Score
26%

36%

Comparison summary
Which food contains less Sodium?

Leek contains less Sodium (difference - 159mg)
Which food is lower in Sugar?

Chard is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated Fat?

Chard is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?

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.