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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).

Infographic

Chard raw vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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.
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Oatmeal 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +877.5%
Contains more Poly. FatPolyunsaturated fat +508.6%

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.