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  6. Celeriac vs. Chard

Celeriac vs. Chard — In-Depth Nutrition Comparison

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How are celeriac and chard different?

  • Celeriac is higher in phosphorus; however, chard is richer in vitamin K, vitamin A, iron, magnesium, vitamin C, copper, vitamin E, manganese, and potassium.
  • Daily need coverage for vitamin K for chard is 239% higher.
  • Celeriac contains 3 times more phosphorus than chard. While celeriac contains 115mg of phosphorus, chard contains only 33mg.

Celeriac, raw and Chard, swiss, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Celeriac vs Chard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Chard
Chard
7
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 more PhosphorusPhosphorus +248.5%
Contains less SodiumSodium -44.1%
Contains more MagnesiumMagnesium +330%
Contains more CalciumCalcium +34.9%
Contains more PotassiumPotassium +83%
Contains more IronIron +222.9%
Contains more CopperCopper +132.9%
Contains more ManganeseManganese +111.4%
Contains more SeleniumSelenium +28.6%
~equal in Zinc ~0.33mg

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.
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 27% 0% 0% 7.2% 13% 14% 13% 21% 38% 0% 103% 6%
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 +47.1%
Contains more Vitamin B3Vitamin B3 +94.4%
Contains more Vitamin B5Vitamin B5 +116%
Contains more Vitamin B6Vitamin B6 +94.1%
Contains more Vitamin CVitamin C +125%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin KVitamin K +698.3%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celeriac Chard DV% diff.
Vitamin K 41µg 327.3µg 239%
Vitamin A 0µg 306µg 34%
Iron 0.7mg 2.26mg 20%
Magnesium 20mg 86mg 16%
Phosphorus 115mg 33mg 12%
Vitamin C 8mg 18mg 11%
Copper 0.07mg 0.163mg 10%
Vitamin E 0.36mg 1.89mg 10%
Manganese 0.158mg 0.334mg 8%
Potassium 300mg 549mg 7%
Vitamin B6 0.165mg 0.085mg 6%
Vitamin B5 0.352mg 0.163mg 4%
Choline 9mg 28.7mg 4%
Sodium 100mg 179mg 3%
Carbs 9.2g 4.13g 2%
Calcium 43mg 58mg 2%
Vitamin B2 0.06mg 0.086mg 2%
Vitamin B3 0.7mg 0.36mg 2%
Calories 42kcal 20kcal 1%
Protein 1.5g 1.88g 1%
Fiber 1.8g 2.1g 1%
Vitamin B1 0.05mg 0.034mg 1%
Polyunsaturated fat 0.148g 0.028g 1%
Protein per 100 calories 3.6g 9.4g N/A
Calories per 10 g protein 280kcal 106kcal N/A
Weight per 100 calories 238g 500g N/A
Fats 0.3g 0.08g 0%
Net carbs 7.4g 2.03g N/A
Sugar 1.6g 1.1g N/A
Zinc 0.33mg 0.33mg 0%
Selenium 0.7µg 0.9µg 0%
Folate 8µg 9µg 0%
Saturated fat 0.079g 0.012g 0%
Monounsaturated fat 0.058g 0.016g 0%
Tryptophan 0.018mg 0%
Threonine 0.086mg 0%
Isoleucine 0.154mg 0%
Leucine 0.135mg 0%
Lysine 0.103mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.114mg 0%
Histidine 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 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 +122.8%
Contains more ProteinProtein +25.3%
Contains more OtherOther +26%
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Chard
Chard
1
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 Mono. FatMonounsaturated fat +262.5%
Contains more Poly. FatPolyunsaturated fat +428.6%
Contains less Sat. FatSaturated fat -84.8%

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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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.