Comparing Nutrients in 100 grams Swiss ChardVS Witloof Chicory

Macros Ratio

Protein Fat Carbs

Swiss Chard

30%

62%

Witloof Chicory

18%

78%

100 g ▼

Macro Nutrients

Swiss Chardvs Witloof Chicory

0.66%19kcal

Energy

0.59%17kcal

19 kcalvs17 kcal

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

Find Vegetables rich in Energy

0.21%0.2g

Fat

0.1%0.1g

0.2 gvs0.1 g

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

Find Vegetables rich in Fat

0.094%0.03g

Saturated Fat

0.075%0.024g

0.03 gvs0.024 g

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

Find Vegetables rich in Saturated Fat

0.44%0.007g

Omega 3

0.38%0.006g

0.007 gvs0.006 g

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

Find Vegetables rich in Omega 3

0.37%0.063g

Omega 6

0.22%0.037g

0.063 gvs0.037 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

2.88%3.74g

Carbohydrate

3.08%4g

3.74 gvs4 g

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

Find Vegetables rich in Carbohydrate

1.5%1.1g

Sugars

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

1.1 gvsNA g

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

Find Vegetables rich in Sugars

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]

NA gvsNA g

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

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

4.2%1.6g

Fiber

8.16%3.1g

1.6 gvs3.1 g

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

Find Vegetables rich in Fiber

3.2%1.8g

Protein

1.6%0.9g

1.8 gvs0.9 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Swiss Chardvs Witloof Chicory

34%306μg

Vitamin A

0.11%1μg

RAE, retinol activity equivalents

306 μgvs1 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

3.33%0.04mg

Vitamin B1

5.17%0.062mg

Thiamine

0.04 mgvs0.062 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

6.92%0.09mg

Vitamin B2

2.08%0.027mg

Riboflavin

0.09 mgvs0.027 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

2.5%0.4mg

Vitamin B3

1%0.16mg

Niacin, nicotinic acid, niacinamide

0.4 mgvs0.16 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

3.44%0.17mg

Vitamin B5

2.9%0.15mg

Pantothenic acid

0.17 mgvs0.15 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

7.6%0.099mg

Vitamin B6

3.23%0.042mg

Pyridoxine

0.099 mgvs0.042 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

3.5%14μg

Vitamin B9

9.25%37μg

Folates and Folic Acid

14 μgvs37 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

33.3%30mg

Vitamin C

3.1%2.8mg

Ascorbic acid

30 mgvs2.8 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

12.6%1.9mg

Vitamin E

Tocopherols and Tocotrienols

1.9 mgvsNA mg

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

Find Vegetables rich in Vitamin E

692%830μg

Vitamin K

Phytomenadione or phylloquinone

830 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Swiss Chardvs Witloof Chicory

5.1%51mg

Calcium

1.9%19mg

51 mgvs19 mg

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

Find Vegetables rich in Calcium

20%0.18mg

Copper

5.67%0.051mg

0.18 mgvs0.051 mg

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

Find Vegetables rich in Copper

Fluoride

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

NA μgvsNA μg

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

Find Vegetables rich in Fluoride

22.5%1.8mg

Iron

3%0.24mg

1.8 mgvs0.24 mg

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

Find Vegetables rich in Iron

19.3%81mg

Magnesium

2.4%10mg

81 mgvs10 mg

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

Find Vegetables rich in Magnesium

16%0.37mg

Manganese

4.35%0.1mg

0.37 mgvs0.1 mg

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

Find Vegetables rich in Manganese

Molybdenum

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

NA μgvsNA μg

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

Find Vegetables rich in Molybdenum

6.57%46mg

Phosphorus

3.7%26mg

46 mgvs26 mg

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

Find Vegetables rich in Phosphorus

11%379mg

Potassium

6.2%211mg

379 mgvs211 mg

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

Find Vegetables rich in Potassium

1.64%0.9μg

Selenium

0.36%0.2μg

0.9 μgvs0.2 μg

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

Find Vegetables rich in Selenium

14%213mg

Sodium

0.13%2mg

213 mgvs2 mg

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

Find Vegetables rich in Sodium

3.27%0.36mg

Zinc

1.45%0.16mg

0.36 mgvs0.16 mg

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

Find Vegetables rich in Zinc

2.5%93g

Water

2.55%95g

93 gvs95 g

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

Find Vegetables rich in Water

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

Raw Swiss Chard have 306 times more Vitamin A, 3.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B6 and 10.7 times more Vitamin C than Raw Witloof Chicory.
While Raw Witloof Chicory contains 1.6 times more Vitamin B1 and 2.6 times more Vitamin B9 than Raw Swiss Chard.
Both Raw Swiss Chard and Raw Witloof Chicory have similar amounts of Vitamin B5 per 100 g.
Both Raw Swiss Chard as well as Raw Witloof Chicory have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Swiss Chard vs Witloof Chicory:

Raw Swiss Chard have 2.7 times more Calcium, 3.5 times more Copper, 7.5 times more Iron, 8.1 times more Magnesium, 3.7 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 4.5 times more Selenium, 106.5 times more Sodium and 2.3 times more Zinc than Raw Witloof Chicory.
Both Raw Swiss Chard and Raw Witloof Chicory have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Swiss Chard have 2 times more Protein than Raw Witloof Chicory.
While Raw Witloof Chicory contains 1.9 times more Fiber than Raw Swiss Chard.
Both Raw Swiss Chard and Raw Witloof Chicory have similar amounts of Carbohydrate per 100 g.
Both Raw Swiss Chard as well as Raw Witloof Chicory have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Swiss ChardVS Boiled Swiss ChardWitloof ChicoryVS Boiled Swiss ChardSwiss ChardVS Chicory GreensWitloof ChicoryVS Chicory Greens

Compare Foods

Comparing Nutrients in 100 grams Swiss ChardVS Witloof Chicory

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: