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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
