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  6. Chard vs. Leek

Chard vs. Leek — In-Depth Nutrition Comparison

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The main differences between chard and leeks

  • Chard is richer in vitamin K, vitamin A, magnesium, potassium, vitamin C, and vitamin E, yet leeks are richer in folate, vitamin B6, and manganese.
  • Daily need coverage for vitamin K for chard is 234% higher.
  • Chard contains 9 times more sodium than leeks. Chard contains 179mg of sodium, while leeks contain 20mg.

Food types used in this article are Chard, swiss, cooked, boiled, drained, without salt and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Chard vs Leek 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
4
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%
Leek
Leek
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +207.1%
Contains more PotassiumPotassium +205%
Contains more CopperCopper +35.8%
Contains more ZincZinc +175%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +44%
Contains more SeleniumSelenium +11.1%
~equal in Calcium ~59mg
~equal in Iron ~2.1mg
~equal in Phosphorus ~35mg

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%
Leek
Leek
4
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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +268.7%
Contains more Vitamin EVitamin E +105.4%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B5Vitamin B5 +16.4%
Contains more Vitamin KVitamin K +596.4%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more Vitamin B6Vitamin B6 +174.1%
Contains more FolateFolate +611.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Leek DV% diff.
Vitamin K 327.3µg 47µg 234%
Vitamin A 306µg 83µg 25%
Magnesium 86mg 28mg 14%
Folate 9µg 64µg 14%
Potassium 549mg 180mg 11%
Vitamin B6 0.085mg 0.233mg 11%
Vitamin C 18mg 12mg 7%
Sodium 179mg 20mg 7%
Vitamin E 1.89mg 0.92mg 6%
Manganese 0.334mg 0.481mg 6%
Copper 0.163mg 0.12mg 5%
Vitamin B2 0.086mg 0.03mg 4%
Carbs 4.13g 14.15g 3%
Choline 28.7mg 9.5mg 3%
Calories 20kcal 61kcal 2%
Iron 2.26mg 2.1mg 2%
Zinc 0.33mg 0.12mg 2%
Vitamin B1 0.034mg 0.06mg 2%
Protein 1.88g 1.5g 1%
Fiber 2.1g 1.8g 1%
Polyunsaturated fat 0.028g 0.166g 1%
Protein per 100 calories 9.4g 2.5g N/A
Calories per 10 g protein 106kcal 407kcal N/A
Weight per 100 calories 500g 164g N/A
Fats 0.08g 0.3g 0%
Net carbs 2.03g 12.35g N/A
Calcium 58mg 59mg 0%
Sugar 1.1g 3.9g N/A
Phosphorus 33mg 35mg 0%
Selenium 0.9µg 1µg 0%
Vitamin B3 0.36mg 0.4mg 0%
Vitamin B5 0.163mg 0.14mg 0%
Saturated fat 0.012g 0.04g 0%
Monounsaturated fat 0.016g 0.004g 0%
Tryptophan 0.018mg 0.012mg 0%
Threonine 0.086mg 0.063mg 0%
Isoleucine 0.154mg 0.052mg 0%
Leucine 0.135mg 0.096mg 0%
Lysine 0.103mg 0.078mg 0%
Methionine 0.02mg 0.018mg 0%
Phenylalanine 0.114mg 0.055mg 0%
Valine 0.114mg 0.056mg 0%
Histidine 0.038mg 0.025mg 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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +25.3%
Contains more WaterWater +11.6%
Contains more OtherOther +20%
Contains more FatsFats +275%
Contains more CarbsCarbs +242.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains less Sat. FatSaturated fat -70%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +492.9%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.