Comparing Nutrients in 7 ounces Celeriac VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Celeriac	13%	6%	81%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Celeriac	Swiss Chard	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	5.7% 7.42g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	3% 2.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Celeriac	Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	67.5% 607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.6% 16mg	66% 59.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68% 81.4μg	1373% 1647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celeriac	Swiss Chard	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	39.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17.4% 1.4mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	31.6% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.6% 228mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.7% 175g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Celeriac VS Swiss Chard per 7 oz

Compare the macro and micronutrient content in 7 oz of Celeriac versus 7 oz of Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Celeriac vs Swiss Chard:

• 7 ounces of Celeriac have 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B9, 3.8 times more Vitamin C, 5.3 times more Vitamin E and 20.2 times more Vitamin K than Raw Celeriac.
• 7 ounces of Celeriac have insufficient amounts of Vitamin A
• Both Raw Celeriac as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Celeriac vs Swiss Chard:

• 7 ounces of Celeriac have 2.5 times more Phosphorus than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain 2.6 times more Copper, 2.6 times more Iron, 4.1 times more Magnesium, 2.3 times more Manganese, 1.3 times more Potassium and 2.1 times more Sodium than Raw Celeriac.
• Both Celeriac and Swiss Chard contain similar levels of Calcium, Zinc and Water per seven ounces.
• Both Raw Celeriac as well as Raw Swiss Chard lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Celeriac have 2.5 times more Carbohydrate and 1.5 times more Sugars than Swiss Chard.
• Both Celeriac and Swiss Chard offer comparable quantities of Fiber and Protein per seven ounces.
• Both Raw Celeriac as well as Raw Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Celeriac VS Swiss Chard

What are the health benefits of Celeriac compared to Swiss Chard?

Both celeriac and Swiss chard are nutritious vegetables with their own unique health benefits. Celeriac is a good source of fiber, vitamins C and K, as well as minerals like phosphorus and potassium. It can support digestive health, immune function, and bone health. Swiss chard, on the other hand, is rich in vitamins A, C, and K, as well as magnesium and iron. It can help support eye health, immune function, and blood health. Incorporating a variety of vegetables like celeriac and Swiss chard into your diet can provide a range of essential nutrients for overall health and well-being.

Can I lose weight easier by eating more Celeriac or Swiss Chard?

Both celeriac and Swiss chard can be beneficial for weight loss due to their low calorie and high fiber content. However, Swiss chard is lower in calories and higher in fiber compared to celeriac, making it a slightly better option for weight loss. Incorporating a variety of vegetables, including Swiss chard, into your diet can help you feel full and satisfied while also providing essential nutrients for overall health and weight management.

Should I eat more Celeriac or more Swiss Chard to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both celeriac and Swiss chard are nutritious options, but Swiss chard contains more protein and iron, which are essential for muscle growth and recovery. Therefore, incorporating more Swiss chard into your diet may be beneficial for muscle development.

What is the environmental impact of producing Celeriac compared to Swiss Chard?

Celeriac has a higher environmental impact compared to Swiss chard due to its longer growing season, higher water and fertilizer requirements, and larger land usage. Swiss chard is a more sustainable option as it requires less resources to grow.