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  6. Celery vs. Chard

Celery vs. Chard — In-Depth Nutrition Comparison

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Differences between celery and chard

  • Celery has more folate, while chard has more vitamin K, vitamin A, iron, magnesium, vitamin C, copper, vitamin E, manganese, and potassium.
  • Chard's daily need coverage for vitamin K is 248% higher.
  • Chard contains 4 times less folate than celery. Celery contains 36µg of folate, while chard contains 9µg.

The food types used in this comparison are Celery, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Celery vs Chard 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.
Celery
Celery
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Chard
Chard
9
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 less SodiumSodium -55.3%
Contains more MagnesiumMagnesium +681.8%
Contains more CalciumCalcium +45%
Contains more PotassiumPotassium +111.2%
Contains more IronIron +1030%
Contains more CopperCopper +365.7%
Contains more ZincZinc +153.8%
Contains more PhosphorusPhosphorus +37.5%
Contains more ManganeseManganese +224.3%
Contains more SeleniumSelenium +125%

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.
Celery
Celery
2
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 10% 0% 7.3% 5.4% 5.3% 13% 6% 15% 17% 0% 73% 27%
Chard
Chard
8
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 B5Vitamin B5 +50.9%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +480.6%
Contains more Vitamin AVitamin A +1290.9%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +61.9%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin KVitamin K +1017.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celery Chard DV% diff.
Vitamin K 29.3µg 327.3µg 248%
Vitamin A 22µg 306µg 32%
Iron 0.2mg 2.26mg 26%
Magnesium 11mg 86mg 18%
Vitamin C 3.1mg 18mg 17%
Copper 0.035mg 0.163mg 14%
Vitamin E 0.27mg 1.89mg 11%
Manganese 0.103mg 0.334mg 10%
Potassium 260mg 549mg 9%
Folate 36µg 9µg 7%
Sodium 80mg 179mg 4%
Choline 6.1mg 28.7mg 4%
Protein 0.69g 1.88g 2%
Calcium 40mg 58mg 2%
Fiber 1.6g 2.1g 2%
Zinc 0.13mg 0.33mg 2%
Vitamin B2 0.057mg 0.086mg 2%
Vitamin B5 0.246mg 0.163mg 2%
Phosphorus 24mg 33mg 1%
Selenium 0.4µg 0.9µg 1%
Vitamin B1 0.021mg 0.034mg 1%
Vitamin B6 0.074mg 0.085mg 1%
Calories 16kcal 20kcal 0%
Protein per 100 calories 4.3g 9.4g N/A
Calories per 10 g protein 232kcal 106kcal N/A
Weight per 100 calories 625g 500g N/A
Fats 0.17g 0.08g 0%
Net carbs 1.37g 2.03g N/A
Carbs 2.97g 4.13g 0%
Sugar 1.34g 1.1g N/A
Vitamin B3 0.32mg 0.36mg 0%
Saturated fat 0.042g 0.012g 0%
Monounsaturated fat 0.032g 0.016g 0%
Polyunsaturated fat 0.079g 0.028g 0%
Tryptophan 0.009mg 0.018mg 0%
Threonine 0.02mg 0.086mg 0%
Isoleucine 0.021mg 0.154mg 0%
Leucine 0.032mg 0.135mg 0%
Lysine 0.027mg 0.103mg 0%
Methionine 0.005mg 0.02mg 0%
Phenylalanine 0.02mg 0.114mg 0%
Valine 0.027mg 0.114mg 0%
Histidine 0.012mg 0.038mg 0%
Fructose 0.37g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celery
Celery
2
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 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 +112.5%
Contains more ProteinProtein +172.5%
Contains more CarbsCarbs +39.1%
Contains more OtherOther +70.3%
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
Celery
2
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 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 +100%
Contains more Poly. FatPolyunsaturated fat +182.1%
Contains less Sat. FatSaturated fat -71.4%

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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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.