Comparing Nutrients in 100 grams CeleryVS Swiss Chard

Macros Ratio

Protein Fat Carbs

Celery

17%

74%

Swiss Chard

30%

62%

100 g ▼

Macro Nutrients

Celeryvs Swiss Chard

0.48%14kcal

Energy

0.66%19kcal

14 kcalvs19 kcal

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

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0.18%0.17g

Fat

0.21%0.2g

0.17 gvs0.2 g

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

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0.13%0.042g

Saturated Fat

0.094%0.03g

0.042 gvs0.03 g

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

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0%0g

Omega 3

0.44%0.007g

0 gvs0.007 g

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

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0.46%0.079g

Omega 6

0.37%0.063g

0.079 gvs0.063 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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2.3%2.97g

Carbohydrate

2.88%3.74g

2.97 gvs3.74 g

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

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1.85%1.34g

Sugars

1.5%1.1g

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

1.34 gvs1.1 g

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

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0.51%0.37g

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]

0.37 gvsNA g

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

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%0.4g

Glucose

0.4 gvsNA g

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

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%0.08g

Sucrose

0.08 gvsNA g

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

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4.2%1.6g

Fiber

4.2%1.6g

1.6 gvs1.6 g

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

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1.23%0.69g

Protein

3.2%1.8g

0.69 gvs1.8 g

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

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Vitamins

Celeryvs Swiss Chard

2.44%22μg

Vitamin A

34%306μg

RAE, retinol activity equivalents

22 μgvs306 μg

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

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1.75%0.021mg

Vitamin B1

3.33%0.04mg

Thiamine

0.021 mgvs0.04 mg

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

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4.4%0.057mg

Vitamin B2

6.92%0.09mg

Riboflavin

0.057 mgvs0.09 mg

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

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2%0.32mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

0.32 mgvs0.4 mg

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

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4.92%0.25mg

Vitamin B5

3.44%0.17mg

Pantothenic acid

0.25 mgvs0.17 mg

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

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5.7%0.074mg

Vitamin B6

7.6%0.099mg

Pyridoxine

0.074 mgvs0.099 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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9%36μg

Vitamin B9

3.5%14μg

Folates and Folic Acid

36 μgvs14 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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3.44%3.1mg

Vitamin C

33.3%30mg

Ascorbic acid

3.1 mgvs30 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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1.8%0.27mg

Vitamin E

12.6%1.9mg

Tocopherols and Tocotrienols

0.27 mgvs1.9 mg

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

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24.4%29.3μg

Vitamin K

692%830μg

Phytomenadione or phylloquinone

29.3 μgvs830 μg

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

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Minerals

Celeryvs Swiss Chard

4%40mg

Calcium

5.1%51mg

40 mgvs51 mg

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

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3.9%0.035mg

Copper

20%0.18mg

0.035 mgvs0.18 mg

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

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0.1%4μg

Fluoride

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

4 μgvsNA μg

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

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2.5%0.2mg

Iron

22.5%1.8mg

0.2 mgvs1.8 mg

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

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2.6%11mg

Magnesium

19.3%81mg

11 mgvs81 mg

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

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4.48%0.1mg

Manganese

16%0.37mg

0.1 mgvs0.37 mg

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

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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 .

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3.43%24mg

Phosphorus

6.57%46mg

24 mgvs46 mg

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

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7.65%260mg

Potassium

11%379mg

260 mgvs379 mg

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

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0.73%0.4μg

Selenium

1.64%0.9μg

0.4 μgvs0.9 μg

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

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5.33%80mg

Sodium

14%213mg

80 mgvs213 mg

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

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1.2%0.13mg

Zinc

3.27%0.36mg

0.13 mgvs0.36 mg

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

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2.58%95g

Water

2.5%93g

95 gvs93 g

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

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Lets compare vitamin content per 100 grams of Celery vs Swiss Chard:

Raw Celery has 1.4 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Swiss Chard.
While Raw Swiss Chard contain 13.9 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 9.7 times more Vitamin C, 7 times more Vitamin E and 28.3 times more Vitamin K than Raw Celery.
Both Raw Celery as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Celery vs Swiss Chard:

Raw Swiss Chard contain 1.3 times more Calcium, 5.1 times more Copper, 9 times more Iron, 7.4 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium, 2.7 times more Sodium and 2.8 times more Zinc than Raw Celery.
Both Raw Celery and Raw Swiss Chard have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Celery has 1.2 times more Sugars than Raw Swiss Chard.
While Raw Swiss Chard contain 1.3 times more Carbohydrate and 2.6 times more Protein than Raw Celery.
Both Raw Celery and Raw Swiss Chard have similar amounts of Fiber per 100 g.
Both Raw Celery as well as Raw Swiss Chard have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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

Compare Foods

Comparing Nutrients in 100 grams CeleryVS Swiss Chard

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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