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  6. Celeriac vs. Chard raw

Celeriac vs. Chard raw — In-Depth Nutrition Comparison

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How are celeriac and chard raw different?

  • Celeriac is richer in phosphorus and vitamin B6, while chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, iron, copper, vitamin E, and manganese.
  • Chard raw covers your daily need for vitamin K, 658% more than celeriac.
  • Celeriac contains 3 times more phosphorus than chard raw. Celeriac contains 115mg of phosphorus, while chard raw contains 46mg.

Celeriac, raw and Chard, swiss, raw types were used in this article.

Infographic

Celeriac vs Chard raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -53.1%
Contains more MagnesiumMagnesium +305%
Contains more CalciumCalcium +18.6%
Contains more PotassiumPotassium +26.3%
Contains more IronIron +157.1%
Contains more CopperCopper +155.7%
Contains more ManganeseManganese +131.6%
Contains more SeleniumSelenium +28.6%
~equal in Zinc ~0.36mg

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%
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 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B5Vitamin B5 +104.7%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +1924.4%
Contains more FolateFolate +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celeriac Chard raw DV% diff.
Vitamin K 41µg 830µg 658%
Vitamin A 0µg 306µg 34%
Vitamin C 8mg 30mg 24%
Magnesium 20mg 81mg 15%
Iron 0.7mg 1.8mg 14%
Copper 0.07mg 0.179mg 12%
Phosphorus 115mg 46mg 10%
Vitamin E 0.36mg 1.89mg 10%
Manganese 0.158mg 0.366mg 9%
Sodium 100mg 213mg 5%
Vitamin B6 0.165mg 0.099mg 5%
Vitamin B5 0.352mg 0.172mg 4%
Carbs 9.2g 3.74g 2%
Potassium 300mg 379mg 2%
Vitamin B2 0.06mg 0.09mg 2%
Vitamin B3 0.7mg 0.4mg 2%
Folate 8µg 14µg 2%
Choline 9mg 18mg 2%
Calories 42kcal 19kcal 1%
Protein 1.5g 1.8g 1%
Calcium 43mg 51mg 1%
Fiber 1.8g 1.6g 1%
Vitamin B1 0.05mg 0.04mg 1%
Polyunsaturated fat 0.148g 0.07g 1%
Protein per 100 calories 3.6g 9.5g N/A
Calories per 10 g protein 280kcal 106kcal N/A
Weight per 100 calories 238g 526g N/A
Fats 0.3g 0.2g 0%
Net carbs 7.4g 2.14g N/A
Sugar 1.6g 1.1g N/A
Zinc 0.33mg 0.36mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.079g 0.03g 0%
Monounsaturated fat 0.058g 0.04g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +50%
Contains more CarbsCarbs +146%
Contains more ProteinProtein +20%
Contains more OtherOther +60%
~equal in Water ~92.66g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +45%
Contains more Poly. FatPolyunsaturated fat +111.4%
Contains less Sat. FatSaturated fat -62%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.