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  6. Chard vs. Celery

Chard vs. Celery — In-Depth Nutrition Comparison

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Differences between chard and celery

  • Chard has more vitamin K, vitamin A, iron, magnesium, vitamin C, copper, vitamin E, manganese, and potassium, while celery has more folate.
  • Chard's daily need coverage for vitamin K is 248% higher.
  • Celery contains 14 times less vitamin A than chard. Chard contains 6124 IU of vitamin A, while celery contains 449 IU.

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

Infographic

Chard vs Celery 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
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%
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%
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%
Contains less SodiumSodium -55.3%

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
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%
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%
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%
Contains more Vitamin B5Vitamin B5 +50.9%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Celery DV% diff.
Vitamin K 327.3µg 29.3µg 248%
Vitamin A 306µg 22µg 32%
Iron 2.26mg 0.2mg 26%
Magnesium 86mg 11mg 18%
Vitamin C 18mg 3.1mg 17%
Copper 0.163mg 0.035mg 14%
Vitamin E 1.89mg 0.27mg 11%
Manganese 0.334mg 0.103mg 10%
Potassium 549mg 260mg 9%
Folate 9µg 36µg 7%
Sodium 179mg 80mg 4%
Choline 28.7mg 6.1mg 4%
Protein 1.88g 0.69g 2%
Calcium 58mg 40mg 2%
Fiber 2.1g 1.6g 2%
Zinc 0.33mg 0.13mg 2%
Vitamin B2 0.086mg 0.057mg 2%
Vitamin B5 0.163mg 0.246mg 2%
Phosphorus 33mg 24mg 1%
Selenium 0.9µg 0.4µg 1%
Vitamin B1 0.034mg 0.021mg 1%
Vitamin B6 0.085mg 0.074mg 1%
Calories 20kcal 16kcal 0%
Protein per 100 calories 9.4g 4.3g N/A
Calories per 10 g protein 106kcal 232kcal N/A
Weight per 100 calories 500g 625g N/A
Fats 0.08g 0.17g 0%
Net carbs 2.03g 1.37g N/A
Carbs 4.13g 2.97g 0%
Sugar 1.1g 1.34g N/A
Vitamin B3 0.36mg 0.32mg 0%
Saturated fat 0.012g 0.042g 0%
Monounsaturated fat 0.016g 0.032g 0%
Polyunsaturated fat 0.028g 0.079g 0%
Tryptophan 0.018mg 0.009mg 0%
Threonine 0.086mg 0.02mg 0%
Isoleucine 0.154mg 0.021mg 0%
Leucine 0.135mg 0.032mg 0%
Lysine 0.103mg 0.027mg 0%
Methionine 0.02mg 0.005mg 0%
Phenylalanine 0.114mg 0.02mg 0%
Valine 0.114mg 0.027mg 0%
Histidine 0.038mg 0.012mg 0%
Fructose 0.37g 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
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
Contains more ProteinProtein +172.5%
Contains more CarbsCarbs +39.1%
Contains more OtherOther +70.3%
Contains more FatsFats +112.5%
~equal in Water ~95.43g

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
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
Contains less Sat. FatSaturated fat -71.4%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +182.1%

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