Chard raw vs. Oatmeal — In-Depth Nutrition Comparison
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Significant differences between chard raw and oatmeal
- Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, copper, and vitamin E; however, oatmeal is richer in iron, vitamin B1, vitamin B3, and vitamin B6.
- Chard raw covers your daily vitamin K needs 691% more than oatmeal.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of chard raw is 32.
Specific food types used in this comparison are Chard, swiss, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 | +211.5% |
| Contains more PotassiumPotassium | +521.3% |
| Contains more CopperCopper | +171.2% |
| Contains more CalciumCalcium | +56.9% |
| Contains more IronIron | +231.1% |
| Contains more ZincZinc | +72.2% |
| Contains more PhosphorusPhosphorus | +67.4% |
| Contains less SodiumSodium | -77% |
| Contains more ManganeseManganese | +52.5% |
| Contains more SeleniumSelenium | +455.6% |
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 | +135.4% |
| Contains more Vitamin EVitamin E | +2600% |
| Contains more Vitamin KVitamin K | +207400% |
| Contains more CholineCholine | +283% |
| Contains more Vitamin B1Vitamin B1 | +550% |
| Contains more Vitamin B2Vitamin B2 | +138.9% |
| Contains more Vitamin B3Vitamin B3 | +656.3% |
| Contains more Vitamin B5Vitamin B5 | +84.3% |
| Contains more Vitamin B6Vitamin B6 | +192.9% |
| Contains more FolateFolate | +214.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 0.4µg | 691% |
| Iron | 1.8mg | 5.96mg | 52% |
| Vitamin C | 30mg | 0mg | 33% |
| Vitamin A | 306µg | 130µg | 20% |
| Vitamin B1 | 0.04mg | 0.26mg | 18% |
| Vitamin B3 | 0.4mg | 3.025mg | 16% |
| Vitamin B6 | 0.099mg | 0.29mg | 15% |
| Copper | 0.179mg | 0.066mg | 13% |
| Magnesium | 81mg | 26mg | 13% |
| Vitamin E | 1.89mg | 0.07mg | 12% |
| Vitamin B2 | 0.09mg | 0.215mg | 10% |
| Potassium | 379mg | 61mg | 9% |
| Manganese | 0.366mg | 0.558mg | 8% |
| Folate | 14µg | 44µg | 8% |
| Sodium | 213mg | 49mg | 7% |
| Selenium | 0.9µg | 5µg | 7% |
| Starch | 10.37g | 4% | |
| Phosphorus | 46mg | 77mg | 4% |
| Calcium | 51mg | 80mg | 3% |
| Vitamin B5 | 0.172mg | 0.317mg | 3% |
| Carbs | 3.74g | 11.67g | 3% |
| Polyunsaturated fat | 0.07g | 0.426g | 2% |
| Choline | 18mg | 4.7mg | 2% |
| Calories | 19kcal | 68kcal | 2% |
| Fats | 0.2g | 1.36g | 2% |
| Zinc | 0.36mg | 0.62mg | 2% |
| Protein | 1.8g | 2.37g | 1% |
| Saturated fat | 0.03g | 0.226g | 1% |
| Monounsaturated fat | 0.04g | 0.391g | 1% |
| Net carbs | 2.14g | 9.97g | N/A |
| Sugar | 1.1g | 0.46g | N/A |
| Fiber | 1.6g | 1.7g | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.017mg | 0.04mg | 0% |
| Threonine | 0.083mg | 0.083mg | 0% |
| Isoleucine | 0.147mg | 0.105mg | 0% |
| Leucine | 0.13mg | 0.2mg | 0% |
| Lysine | 0.099mg | 0.135mg | 0% |
| Methionine | 0.019mg | 0.04mg | 0% |
| Phenylalanine | 0.11mg | 0.13mg | 0% |
| Valine | 0.11mg | 0.151mg | 0% |
| Histidine | 0.036mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +180.7% |
| Contains more ProteinProtein | +31.7% |
| Contains more FatsFats | +580% |
| Contains more CarbsCarbs | +212% |
~equal in
Water
~84.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.7% |
| Contains more Mono. FatMonounsaturated fat | +877.5% |
| Contains more Poly. FatPolyunsaturated fat | +508.6% |