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  6. Chard vs. Celeriac

Chard vs. Celeriac — In-Depth Nutrition Comparison

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How are chard and celeriac different?

  • Chard is higher in vitamin K, vitamin A, iron, magnesium, vitamin C, copper, vitamin E, manganese, and potassium; however, celeriac is richer in phosphorus.
  • Daily need coverage for vitamin K for chard is 239% higher.

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

Infographic

Chard vs Celeriac 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.
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%
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%
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%
Contains more PhosphorusPhosphorus +248.5%
Contains less SodiumSodium -44.1%
~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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Celeriac DV% diff.
Vitamin K 327.3µg 41µg 239%
Vitamin A 306µg 0µg 34%
Iron 2.26mg 0.7mg 20%
Magnesium 86mg 20mg 16%
Phosphorus 33mg 115mg 12%
Vitamin C 18mg 8mg 11%
Copper 0.163mg 0.07mg 10%
Vitamin E 1.89mg 0.36mg 10%
Manganese 0.334mg 0.158mg 8%
Potassium 549mg 300mg 7%
Vitamin B6 0.085mg 0.165mg 6%
Vitamin B5 0.163mg 0.352mg 4%
Choline 28.7mg 9mg 4%
Sodium 179mg 100mg 3%
Carbs 4.13g 9.2g 2%
Calcium 58mg 43mg 2%
Vitamin B2 0.086mg 0.06mg 2%
Vitamin B3 0.36mg 0.7mg 2%
Calories 20kcal 42kcal 1%
Protein 1.88g 1.5g 1%
Fiber 2.1g 1.8g 1%
Vitamin B1 0.034mg 0.05mg 1%
Polyunsaturated fat 0.028g 0.148g 1%
Protein per 100 calories 9.4g 3.6g N/A
Calories per 10 g protein 106kcal 280kcal N/A
Weight per 100 calories 500g 238g N/A
Fats 0.08g 0.3g 0%
Net carbs 2.03g 7.4g N/A
Sugar 1.1g 1.6g N/A
Zinc 0.33mg 0.33mg 0%
Selenium 0.9µg 0.7µg 0%
Folate 9µg 8µg 0%
Saturated fat 0.012g 0.079g 0%
Monounsaturated fat 0.016g 0.058g 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
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
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +25.3%
Contains more OtherOther +26%
Contains more FatsFats +275%
Contains more CarbsCarbs +122.8%
~equal in Water ~88g

Fat Type Comparison

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

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.