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  6. Chard raw vs. Oregano

Chard raw vs. Oregano — In-Depth Nutrition Comparison

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The main differences between Chard raw and Oregano

  • Chard raw is richer in Vitamin K, yet Oregano is richer in Iron, Manganese, Fiber, Calcium, Vitamin E , Vitamin B6, Folate, Copper, and Magnesium.
  • Daily need coverage for Iron from Oregano is 438% higher.

Food types used in this article are Chard, swiss, raw and Spices, oregano, dried.

Infographic

Chard raw vs Oregano infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard raw
Chard raw
0
:
10
Oregano
Oregano
Contains more Calcium +3031.4%
Contains more Iron +1944.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +221.7%
Contains more Potassium +232.5%
Contains less Sodium -88.3%
Contains more Zinc +647.2%
Contains more Copper +253.6%
Contains more Manganese +1263.4%
Contains more Selenium +400%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Oregano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Contains more Calcium +3031.4%
Contains more Iron +1944.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +221.7%
Contains more Potassium +232.5%
Contains less Sodium -88.3%
Contains more Zinc +647.2%
Contains more Copper +253.6%
Contains more Manganese +1263.4%
Contains more Selenium +400%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard raw
Chard raw
3
:
7
Oregano
Oregano
Contains more Vitamin A +259.6%
Contains more Vitamin C +1204.3%
Contains more Vitamin K +33.5%
Contains more Vitamin E +866.1%
Contains more Vitamin B1 +342.5%
Contains more Vitamin B2 +486.7%
Contains more Vitamin B3 +1060%
Contains more Vitamin B5 +435.5%
Contains more Vitamin B6 +954.5%
Contains more Folate +1592.9%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Oregano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Contains more Vitamin A +259.6%
Contains more Vitamin C +1204.3%
Contains more Vitamin K +33.5%
Contains more Vitamin E +866.1%
Contains more Vitamin B1 +342.5%
Contains more Vitamin B2 +486.7%
Contains more Vitamin B3 +1060%
Contains more Vitamin B5 +435.5%
Contains more Vitamin B6 +954.5%
Contains more Folate +1592.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Oregano
Oregano
Contains more Water +833.1%
Contains more Protein +400%
Contains more Fats +2040%
Contains more Carbs +1742.8%
Contains more Other +391.9%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Oregano
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more Water +833.1%
Contains more Protein +400%
Contains more Fats +2040%
Contains more Carbs +1742.8%
Contains more Other +391.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Oregano
Oregano
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +1690%
Contains more Polyunsaturated fat +1855.7%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Oregano
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +1690%
Contains more Polyunsaturated fat +1855.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Oregano
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Oregano Opinion
Net carbs 2.14g 26.42g Oregano
Protein 1.8g 9g Oregano
Fats 0.2g 4.28g Oregano
Carbs 3.74g 68.92g Oregano
Calories 19kcal 265kcal Oregano
Fructose 1.13g Oregano
Sugar 1.1g 4.09g Chard raw
Fiber 1.6g 42.5g Oregano
Calcium 51mg 1597mg Oregano
Iron 1.8mg 36.8mg Oregano
Magnesium 81mg 270mg Oregano
Phosphorus 46mg 148mg Oregano
Potassium 379mg 1260mg Oregano
Sodium 213mg 25mg Oregano
Zinc 0.36mg 2.69mg Oregano
Copper 0.179mg 0.633mg Oregano
Manganese 0.366mg 4.99mg Oregano
Selenium 0.9µg 4.5µg Oregano
Vitamin A 6116IU 1701IU Chard raw
Vitamin A RAE 306µg 85µg Chard raw
Vitamin E 1.89mg 18.26mg Oregano
Vitamin C 30mg 2.3mg Chard raw
Vitamin B1 0.04mg 0.177mg Oregano
Vitamin B2 0.09mg 0.528mg Oregano
Vitamin B3 0.4mg 4.64mg Oregano
Vitamin B5 0.172mg 0.921mg Oregano
Vitamin B6 0.099mg 1.044mg Oregano
Folate 14µg 237µg Oregano
Vitamin K 830µg 621.7µg Chard raw
Tryptophan 0.017mg 0.203mg Oregano
Threonine 0.083mg 0.322mg Oregano
Isoleucine 0.147mg 0.441mg Oregano
Leucine 0.13mg 0.78mg Oregano
Lysine 0.099mg 0.5mg Oregano
Methionine 0.019mg 0.127mg Oregano
Phenylalanine 0.11mg 0.449mg Oregano
Valine 0.11mg 0.585mg Oregano
Histidine 0.036mg 0.144mg Oregano
Saturated Fat 0.03g 1.551g Chard raw
Monounsaturated Fat 0.04g 0.716g Oregano
Polyunsaturated fat 0.07g 1.369g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Oregano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
222%
Chard raw
230%
Oregano
Minerals Daily Need Coverage Score
34%
Chard raw
319%
Oregano

Comparison summary

Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 188mg)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 1.521g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $4.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.