Leek vs. Chard raw — In-Depth Nutrition Comparison
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Summary of differences between leek and chard raw
- Leek has more folate and vitamin B6; however, chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, copper, vitamin E, and potassium.
- Chard raw covers your daily need for vitamin K, 653% more than leek.
- Leek has 5 times more folate than chard raw. While leek has 64µg of folate, chard raw 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.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +15.7% |
| Contains more IronIron | +16.7% |
| Contains less SodiumSodium | -90.6% |
| Contains more ManganeseManganese | +31.4% |
| Contains more MagnesiumMagnesium | +189.3% |
| Contains more PotassiumPotassium | +110.6% |
| Contains more CopperCopper | +49.2% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B6Vitamin B6 | +135.4% |
| Contains more FolateFolate | +357.1% |
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin AVitamin A | +268.7% |
| Contains more Vitamin EVitamin E | +105.4% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B5Vitamin B5 | +22.9% |
| Contains more Vitamin KVitamin K | +1666% |
| Contains more CholineCholine | +89.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 830µg | 653% |
| Vitamin A | 83µg | 306µg | 25% |
| Vitamin C | 12mg | 30mg | 20% |
| Folate | 64µg | 14µg | 13% |
| Magnesium | 28mg | 81mg | 13% |
| Vitamin B6 | 0.233mg | 0.099mg | 10% |
| Sodium | 20mg | 213mg | 8% |
| Copper | 0.12mg | 0.179mg | 7% |
| Potassium | 180mg | 379mg | 6% |
| Vitamin E | 0.92mg | 1.89mg | 6% |
| Vitamin B2 | 0.03mg | 0.09mg | 5% |
| Manganese | 0.481mg | 0.366mg | 5% |
| Iron | 2.1mg | 1.8mg | 4% |
| Carbs | 14.15g | 3.74g | 3% |
| Calories | 61kcal | 19kcal | 2% |
| Choline | 9.5mg | 18mg | 2% |
| Vitamin B1 | 0.06mg | 0.04mg | 2% |
| Phosphorus | 35mg | 46mg | 2% |
| Zinc | 0.12mg | 0.36mg | 2% |
| Polyunsaturated fat | 0.166g | 0.07g | 1% |
| Protein | 1.5g | 1.8g | 1% |
| Fiber | 1.8g | 1.6g | 1% |
| Vitamin B5 | 0.14mg | 0.172mg | 1% |
| Calcium | 59mg | 51mg | 1% |
| Fats | 0.3g | 0.2g | 0% |
| Net carbs | 12.35g | 2.14g | N/A |
| Sugar | 3.9g | 1.1g | N/A |
| Selenium | 1µg | 0.9µg | 0% |
| Vitamin B3 | 0.4mg | 0.4mg | 0% |
| Saturated fat | 0.04g | 0.03g | 0% |
| Monounsaturated fat | 0.004g | 0.04g | 0% |
| Tryptophan | 0.012mg | 0.017mg | 0% |
| Threonine | 0.063mg | 0.083mg | 0% |
| Isoleucine | 0.052mg | 0.147mg | 0% |
| Leucine | 0.096mg | 0.13mg | 0% |
| Lysine | 0.078mg | 0.099mg | 0% |
| Methionine | 0.018mg | 0.019mg | 0% |
| Phenylalanine | 0.055mg | 0.11mg | 0% |
| Valine | 0.056mg | 0.11mg | 0% |
| Histidine | 0.025mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +278.3% |
| Contains more ProteinProtein | +20% |
| Contains more WaterWater | +11.6% |
| Contains more OtherOther | +52.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +137.1% |
| Contains less Sat. FatSaturated fat | -25% |
| Contains more Mono. FatMonounsaturated fat | +900% |