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Leek vs. Chard — In-Depth Nutrition Comparison

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The main differences between leeks and chard

  • Leeks are richer in folate, vitamin B6, and manganese, yet chard is richer in vitamin K, vitamin A, magnesium, potassium, vitamin C, and vitamin E.
  • Daily need coverage for vitamin K for chard is 234% higher.
  • Leeks contain 7 times more folate than chard. Leeks contain 64µg of folate, while chard contains 9µg.
  • Leeks contain 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Chard
Chard
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +44%
Contains more MagnesiumMagnesium +207.1%
Contains more PotassiumPotassium +205%
Contains more CopperCopper +35.8%
Contains more ZincZinc +175%
~equal in Calcium ~58mg
~equal in Iron ~2.26mg
~equal in Phosphorus ~33mg
~equal in Selenium ~0.9µg

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Chard
Chard
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B6Vitamin B6 +174.1%
Contains more FolateFolate +611.1%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +268.7%
Contains more Vitamin EVitamin E +105.4%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B5Vitamin B5 +16.4%
Contains more Vitamin KVitamin K +596.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.36mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Chard DV% diff.
Vitamin K 47µg 327.3µg 234%
Vitamin A 83µg 306µg 25%
Magnesium 28mg 86mg 14%
Folate 64µg 9µg 14%
Potassium 180mg 549mg 11%
Vitamin B6 0.233mg 0.085mg 11%
Vitamin C 12mg 18mg 7%
Sodium 20mg 179mg 7%
Vitamin E 0.92mg 1.89mg 6%
Manganese 0.481mg 0.334mg 6%
Copper 0.12mg 0.163mg 5%
Vitamin B2 0.03mg 0.086mg 4%
Carbs 14.15g 4.13g 3%
Choline 9.5mg 28.7mg 3%
Calories 61kcal 20kcal 2%
Iron 2.1mg 2.26mg 2%
Zinc 0.12mg 0.33mg 2%
Vitamin B1 0.06mg 0.034mg 2%
Protein 1.5g 1.88g 1%
Fiber 1.8g 2.1g 1%
Polyunsaturated fat 0.166g 0.028g 1%
Protein per 100 calories 2.5g 9.4g N/A
Calories per 10 g protein 407kcal 106kcal N/A
Weight per 100 calories 164g 500g N/A
Fats 0.3g 0.08g 0%
Net carbs 12.35g 2.03g N/A
Calcium 59mg 58mg 0%
Sugar 3.9g 1.1g N/A
Phosphorus 35mg 33mg 0%
Selenium 1µg 0.9µg 0%
Vitamin B3 0.4mg 0.36mg 0%
Vitamin B5 0.14mg 0.163mg 0%
Saturated fat 0.04g 0.012g 0%
Monounsaturated fat 0.004g 0.016g 0%
Tryptophan 0.012mg 0.018mg 0%
Threonine 0.063mg 0.086mg 0%
Isoleucine 0.052mg 0.154mg 0%
Leucine 0.096mg 0.135mg 0%
Lysine 0.078mg 0.103mg 0%
Methionine 0.018mg 0.02mg 0%
Phenylalanine 0.055mg 0.114mg 0%
Valine 0.056mg 0.114mg 0%
Histidine 0.025mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Chard
Chard
3
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 FatsFats +275%
Contains more CarbsCarbs +242.6%
Contains more ProteinProtein +25.3%
Contains more WaterWater +11.6%
Contains more OtherOther +20%

Fat Type Comparison

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

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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.