Comparing Nutrients in 7 ounces Celery VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Celery	Swiss Chard	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	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	0.92% 0.16g	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	4.53% 5.9g	5.7% 7.42g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	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	1% 0.73g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Celery	Swiss Chard	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	67.5% 607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	18% 71.4μg	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	6.84% 6.15mg	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	3.57% 0.54mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	1373% 1647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Swiss Chard	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	39.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	4.96% 0.4mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.2mg	31.6% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Swiss Chard per 7 oz

Compare the macro and micronutrient content in 7 oz of Celery 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 Celery vs Swiss Chard:

• 7 ounces of Celery have 1.4 times more Vitamin B5 and 2.6 times more Vitamin B9 than Swiss Chard.
• While 7 oz of 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.
• 7 ounces of Celery have insufficient amounts of Vitamin B1 and Vitamin E
• Both Raw Celery as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Celery vs Swiss Chard:

• 7 oz of 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, 2.7 times more Sodium and 2.8 times more Zinc than Raw Celery.
• Both Celery and Swiss Chard contain similar levels of Water per seven ounces.
• 7 ounces of Celery lack sufficient amounts of Zinc
• Both Raw Celery as well as Raw Swiss Chard lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Swiss Chard contain 1.3 times more Carbohydrate and 2.6 times more Protein than Raw Celery.
• Both Celery and Swiss Chard offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Celery provide inadequate amounts of Protein
• Both Raw Celery as well as Raw Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Celery VS Swiss Chard

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

Both celery and Swiss chard are nutritious vegetables that offer health benefits. Celery is low in calories and a good source of fiber, vitamin K, and antioxidants. It may help reduce inflammation, support digestion, and promote heart health. Swiss chard is rich in vitamins A, C, and K, as well as minerals like magnesium and potassium. It may support bone health, improve blood sugar control, and boost immunity. Including a variety of vegetables like celery and Swiss chard in your diet can help provide a range of nutrients for overall health.

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

Both celery and Swiss chard are low in calories and high in fiber, making them great choices for weight loss. However, Swiss chard is more nutrient-dense and provides a wider range of vitamins and minerals compared to celery. Including a variety of vegetables in your diet, including both celery and Swiss chard, can help support weight loss and overall health.

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

Both celery and Swiss chard are nutritious vegetables that can support muscle growth when included in a balanced diet. However, Swiss chard is higher in protein, iron, and vitamin C compared to celery, making it a better choice for muscle building. Additionally, Swiss chard is a good source of magnesium, which is important for muscle function and recovery. Incorporating Swiss chard into your meals along with other protein-rich plant foods can help support muscle growth while training consistently.

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

Both celery and Swiss chard are relatively low-impact vegetables to produce compared to animal products. However, Swiss chard tends to have a slightly lower environmental impact than celery due to its ability to grow well in a variety of climates and soil types, requiring less water and resources for cultivation. Additionally, Swiss chard is a leafy green vegetable that can be harvested multiple times, reducing the overall land and resources needed for production. Overall, choosing Swiss chard over celery can help reduce the environmental footprint of your food choices.