Comparing Nutrients in 500 calories CeleryVS Swiss Chard

Weight per 500 calories

Celery

3571g

Swiss Chard

2632g

Raw Swiss Chard have 1.4 times more energy per unit of mass than Raw Celery, which is very low in comparison to other foods. Celery having very low energy density.

Which food has more nutrients per 500 calories - Celery or Swiss Chard?

Macros Ratio

Protein Fat Carbs

Celery

17%

74%

Swiss Chard

30%

62%

500 kcal ▼

Macro Nutrients

Celeryvs Swiss Chard

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

6.26%6.07g

Fat

5.43%5.26g

6.07 gvs5.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

4.7%1.5g

Saturated Fat

2.47%0.79g

1.5 gvs0.79 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

0%0g

Omega 3

11.5%0.18g

0 gvs0.18 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

16.6%2.82g

Omega 6

9.75%1.66g

2.82 gvs1.66 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

81.6%106g

Carbohydrate

75.7%98g

106 gvs98 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

66%48g

Sugars

40%29g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

48 gvs29 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

18.2%13.2g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

13.2 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%14.3g

Glucose

14.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%2.86g

Sucrose

2.86 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

150%57g

Fiber

111%42g

57 gvs42 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

44%24.6g

Protein

84.6%47.4g

24.6 gvs47.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Celeryvs Swiss Chard

87.3%786μg

Vitamin A

895%8053μg

RAE, retinol activity equivalents

786 μgvs8053 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

62.5%0.75mg

Vitamin B1

87.7%1.05mg

Thiamine

0.75 mgvs1.05 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

157%2.04mg

Vitamin B2

182%2.37mg

Riboflavin

2.04 mgvs2.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

71.4%11.4mg

Vitamin B3

65.8%10.5mg

Niacin, nicotinic acid, niacinamide

11.4 mgvs10.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

176%8.8mg

Vitamin B5

91%4.53mg

Pantothenic acid

8.8 mgvs4.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

203%2.64mg

Vitamin B6

200%2.6mg

Pyridoxine

2.64 mgvs2.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

321%1286μg

Vitamin B9

92%368μg

Folates and Folic Acid

1286 μgvs368 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

123%111mg

Vitamin C

877%789mg

Ascorbic acid

111 mgvs789 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

64.3%9.64mg

Vitamin E

332%49.7mg

Tocopherols and Tocotrienols

9.64 mgvs49.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

872%1046μg

Vitamin K

18202%21842μg

Phytomenadione or phylloquinone

1046 μgvs21842 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Celeryvs Swiss Chard

143%1429mg

Calcium

134%1342mg

1429 mgvs1342 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

139%1.25mg

Copper

523%4.7mg

1.25 mgvs4.7 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

3.57%143μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

143 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

89.3%7.14mg

Iron

592%47.4mg

7.14 mgvs47.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

94%393mg

Magnesium

508%2132mg

393 mgvs2132 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

160%3.68mg

Manganese

419%9.63mg

3.68 mgvs9.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

0%0μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

0 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

122%857mg

Phosphorus

173%1211mg

857 mgvs1211 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

273%9286mg

Potassium

293%9974mg

9286 mgvs9974 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

26%14.3μg

Selenium

43%23.7μg

14.3 μgvs23.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

190%2857mg

Sodium

374%5605mg

2857 mgvs5605 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

42.2%4.64mg

Zinc

86%9.47mg

4.64 mgvs9.47 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

92%3408g

Water

66%2438g

3408 gvs2438 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Celery vs Swiss Chard:

Raw Celery has 1.9 times more Vitamin B5 and 3.5 times more Vitamin B9 than Raw Swiss Chard.
While Raw Swiss Chard contain 10.2 times more Vitamin A, 1.4 times more Vitamin B1, 7.1 times more Vitamin C, 5.2 times more Vitamin E and 20.9 times more Vitamin K than Raw Celery.
Both Raw Celery and Raw Swiss Chard have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 500 kcal.
Both Raw Celery as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Celery vs Swiss Chard:

Raw Celery has 1.4 times more Water than Raw Swiss Chard.
While Raw Swiss Chard contain 3.8 times more Copper, 6.6 times more Iron, 5.4 times more Magnesium, 2.6 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Selenium, 2 times more Sodium and 2 times more Zinc than Raw Celery.
Both Raw Celery and Raw Swiss Chard have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Celery has 1.7 times more Omega 6, 1.7 times more Sugars and 1.4 times more Fiber than Raw Swiss Chard.
While Raw Swiss Chard contain more Omega 3 and 1.9 times more Protein than Raw Celery.
Both Raw Celery and Raw Swiss Chard have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Raw Celery as well as Raw Swiss Chard have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CeleryVS Boiled CelerySwiss ChardVS Boiled CeleryCeleryVS Boiled Swiss ChardSwiss ChardVS Boiled Swiss Chard

Compare Foods

Comparing Nutrients in 500 calories CeleryVS Swiss Chard

Weight per 500 calories

Which food has more nutrients per 500 calories - Celery or Swiss Chard?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: