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  6. Chard raw vs. Oat

Chard raw vs. Oat — In-Depth Nutrition Comparison

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A recap on differences between Chard raw and Oat

  • Chard raw is higher in Vitamin A RAE, and Vitamin C, yet Oat is higher in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Fiber, Zinc, and Vitamin B5.
  • Oat covers your daily Manganese needs 198% more than Chard raw.

Food varieties used in this article are Chard, swiss, raw and Oats.

Infographic

Chard raw vs Oat 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
1
:
9
Oat
Oat
Contains more Iron +162.2%
Contains more Magnesium +118.5%
Contains more Phosphorus +1037%
Contains more Potassium +13.2%
Contains less Sodium -99.1%
Contains more Zinc +1002.8%
Contains more Copper +249.7%
Contains more Manganese +1243.2%
Equal in Calcium - 54
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Iron +162.2%
Contains more Magnesium +118.5%
Contains more Phosphorus +1037%
Contains more Potassium +13.2%
Contains less Sodium -99.1%
Contains more Zinc +1002.8%
Contains more Copper +249.7%
Contains more Manganese +1243.2%
Equal in Calcium - 54

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
4
:
6
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1807.5%
Contains more Vitamin B2 +54.4%
Contains more Vitamin B3 +140.3%
Contains more Vitamin B5 +684.3%
Contains more Vitamin B6 +20.2%
Contains more Folate +300%
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1807.5%
Contains more Vitamin B2 +54.4%
Contains more Vitamin B3 +140.3%
Contains more Vitamin B5 +684.3%
Contains more Vitamin B6 +20.2%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Oat
Oat
Contains more Water +1027.3%
Contains more Protein +838.3%
Contains more Fats +3350%
Contains more Carbs +1671.9%
Equal in Other - 1.72
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
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +1027.3%
Contains more Protein +838.3%
Contains more Fats +3350%
Contains more Carbs +1671.9%
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Oat
Oat
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +5345%
Contains more Polyunsaturated fat +3521.4%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +5345%
Contains more Polyunsaturated fat +3521.4%

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 Oat
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Oat Opinion
Net carbs 2.14g 55.67g Oat
Protein 1.8g 16.89g Oat
Fats 0.2g 6.9g Oat
Carbs 3.74g 66.27g Oat
Calories 19kcal 389kcal Oat
Sugar 1.1g Oat
Fiber 1.6g 10.6g Oat
Calcium 51mg 54mg Oat
Iron 1.8mg 4.72mg Oat
Magnesium 81mg 177mg Oat
Phosphorus 46mg 523mg Oat
Potassium 379mg 429mg Oat
Sodium 213mg 2mg Oat
Zinc 0.36mg 3.97mg Oat
Copper 0.179mg 0.626mg Oat
Manganese 0.366mg 4.916mg Oat
Selenium 0.9µg Chard raw
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg Chard raw
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0.763mg Oat
Vitamin B2 0.09mg 0.139mg Oat
Vitamin B3 0.4mg 0.961mg Oat
Vitamin B5 0.172mg 1.349mg Oat
Vitamin B6 0.099mg 0.119mg Oat
Folate 14µg 56µg Oat
Vitamin K 830µg Chard raw
Tryptophan 0.017mg 0.234mg Oat
Threonine 0.083mg 0.575mg Oat
Isoleucine 0.147mg 0.694mg Oat
Leucine 0.13mg 1.284mg Oat
Lysine 0.099mg 0.701mg Oat
Methionine 0.019mg 0.312mg Oat
Phenylalanine 0.11mg 0.895mg Oat
Valine 0.11mg 0.937mg Oat
Histidine 0.036mg 0.405mg Oat
Saturated Fat 0.03g 1.217g Chard raw
Monounsaturated Fat 0.04g 2.178g Oat
Polyunsaturated fat 0.07g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Oat
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
33%
Oat
Minerals Daily Need Coverage Score
34%
Chard raw
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 211mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 1.187g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.