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Chard raw vs. Coconut oil — In-Depth Nutrition Comparison

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The main differences between chard raw and coconut oil

  • Chard raw is richer than coconut oil in vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, vitamin E, and potassium.
  • Daily need coverage for vitamin K for chard raw is 691% higher.
  • Chard raw contains less saturated fat.
  • Coconut oil has a lower glycemic index than chard raw.

Food types used in this article are Chard, swiss, raw and Oil, coconut.

Infographic

Chard raw vs Coconut oil infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5000%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3500%
Contains more CopperCopper +∞%
Contains more ZincZinc +1700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1618.2%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +138233.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +5900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Coconut oil DV% diff.
Vitamin K 830µg 0.6µg 691%
Saturated fat 0.03g 82.475g 375%
Fats 0.2g 99.06g 152%
Calories 19kcal 892kcal 44%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Iron 1.8mg 0.05mg 22%
Copper 0.179mg 0mg 20%
Magnesium 81mg 0mg 19%
Monounsaturated fat 0.04g 6.332g 16%
Manganese 0.366mg 0mg 16%
Vitamin E 1.89mg 0.11mg 12%
Polyunsaturated fat 0.07g 1.702g 11%
Potassium 379mg 0mg 11%
Sodium 213mg 0mg 9%
Vitamin B6 0.099mg 0mg 8%
Vitamin B2 0.09mg 0mg 7%
Phosphorus 46mg 0mg 7%
Fiber 1.6g 0g 6%
Calcium 51mg 1mg 5%
Protein 1.8g 0g 4%
Folate 14µg 0µg 4%
Choline 18mg 0.3mg 3%
Vitamin B1 0.04mg 0mg 3%
Vitamin B3 0.4mg 0mg 3%
Vitamin B5 0.172mg 0mg 3%
Zinc 0.36mg 0.02mg 3%
Selenium 0.9µg 0µg 2%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Trans fat 0g 0.028g N/A
Tryptophan 0.017mg 0mg 0%
Threonine 0.083mg 0mg 0%
Isoleucine 0.147mg 0mg 0%
Leucine 0.13mg 0mg 0%
Lysine 0.099mg 0mg 0%
Methionine 0.019mg 0mg 0%
Phenylalanine 0.11mg 0mg 0%
Valine 0.11mg 0mg 0%
Histidine 0.036mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +308766.7%
Contains more OtherOther +75.8%
Contains more FatsFats +49430%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +15730%
Contains more Poly. FatPolyunsaturated fat +2331.4%

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.