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, magnesium, potassium, vitamin C, and vitamin E.
- Daily need coverage for vitamin K for 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 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% |
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 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% |
| Contains more CholineCholine | +202.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Poly. FatPolyunsaturated fat | +492.9% |
| Contains less Sat. FatSaturated fat | -70% |
| Contains more Mono. FatMonounsaturated 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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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% |
| Sodium | 20mg | 179mg | 7% |
| Vitamin C | 12mg | 18mg | 7% |
| Manganese | 0.481mg | 0.334mg | 6% |
| Vitamin E | 0.92mg | 1.89mg | 6% |
| Copper | 0.12mg | 0.163mg | 5% |
| Vitamin B2 | 0.03mg | 0.086mg | 4% |
| Choline | 9.5mg | 28.7mg | 3% |
| Carbs | 14.15g | 4.13g | 3% |
| Calories | 61kcal | 20kcal | 2% |
| Vitamin B1 | 0.06mg | 0.034mg | 2% |
| Zinc | 0.12mg | 0.33mg | 2% |
| Iron | 2.1mg | 2.26mg | 2% |
| Polyunsaturated fat | 0.166g | 0.028g | 1% |
| Fiber | 1.8g | 2.1g | 1% |
| Protein | 1.5g | 1.88g | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
27%
85%
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?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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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?
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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.