Chard raw vs. Olive oil — In-Depth Nutrition Comparison
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Significant differences between chard raw and olive oil
- Chard raw has more vitamin K, vitamin A, vitamin C, copper, magnesium, manganese, iron, and potassium; however, olive oil is richer in vitamin E.
- Chard raw covers your daily vitamin K needs 642% more than olive oil.
- Chard raw contains less saturated fat.
- Chard raw has a higher glycemic index. The glycemic index of chard raw is 32, while the glycemic index of olive oil is 0.
Specific food types used in this comparison are Chard, swiss, raw and Oil, olive, salad or cooking.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +5000% |
| Contains more PotassiumPotassium | +37800% |
| Contains more IronIron | +221.4% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -99.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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 | +1278.7% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +5900% |
| Contains more Vitamin EVitamin E | +659.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 60.2µg | 642% |
| Monounsaturated fat | 0.04g | 72.961g | 182% |
| Fats | 0.2g | 100g | 154% |
| Vitamin E | 1.89mg | 14.35mg | 83% |
| Polyunsaturated fat | 0.07g | 10.523g | 70% |
| Saturated fat | 0.03g | 13.808g | 63% |
| Calories | 19kcal | 884kcal | 43% |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin C | 30mg | 0mg | 33% |
| Copper | 0.179mg | 0mg | 20% |
| Magnesium | 81mg | 0mg | 19% |
| Iron | 1.8mg | 0.56mg | 16% |
| Manganese | 0.366mg | 0mg | 16% |
| Potassium | 379mg | 1mg | 11% |
| Sodium | 213mg | 2mg | 9% |
| Vitamin B6 | 0.099mg | 0mg | 8% |
| Phosphorus | 46mg | 0mg | 7% |
| Vitamin B2 | 0.09mg | 0mg | 7% |
| Fiber | 1.6g | 0g | 6% |
| Calcium | 51mg | 1mg | 5% |
| Folate | 14µg | 0µg | 4% |
| Protein | 1.8g | 0g | 4% |
| Choline | 18mg | 0.3mg | 3% |
| Vitamin B1 | 0.04mg | 0mg | 3% |
| Vitamin B5 | 0.172mg | 0mg | 3% |
| Vitamin B3 | 0.4mg | 0mg | 3% |
| Zinc | 0.36mg | 0mg | 3% |
| Selenium | 0.9µg | 0µg | 2% |
| Carbs | 3.74g | 0g | 1% |
| Net carbs | 2.14g | 0g | N/A |
| Sugar | 1.1g | 0g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +49900% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +182302.5% |
| Contains more Poly. FatPolyunsaturated fat | +14932.9% |