Chard raw vs. Oats — In-Depth Nutrition Comparison
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A recap on differences between chard raw and oats
- Chard raw is higher in vitamin A and vitamin C, yet oats are higher in manganese, phosphorus, vitamin B1, copper, iron, fiber, zinc, and vitamin B5.
- Oats cover your daily manganese needs 198% more than chard raw.
- The glycemic index of chard raw is lower.
Food varieties used in this article are Chard, swiss, raw and Oats.
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 SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +118.5% |
| Contains more PotassiumPotassium | +13.2% |
| Contains more IronIron | +162.2% |
| Contains more CopperCopper | +249.7% |
| Contains more ZincZinc | +1002.8% |
| Contains more PhosphorusPhosphorus | +1037% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +1243.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1807.5% |
| Contains more Vitamin B2Vitamin B2 | +54.4% |
| Contains more Vitamin B3Vitamin B3 | +140.3% |
| Contains more Vitamin B5Vitamin B5 | +684.3% |
| Contains more Vitamin B6Vitamin B6 | +20.2% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Manganese | 0.366mg | 4.916mg | 198% |
| Phosphorus | 46mg | 523mg | 68% |
| Vitamin B1 | 0.04mg | 0.763mg | 60% |
| Copper | 0.179mg | 0.626mg | 50% |
| Iron | 1.8mg | 4.72mg | 37% |
| Fiber | 1.6g | 10.6g | 36% |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin C | 30mg | 0mg | 33% |
| Zinc | 0.36mg | 3.97mg | 33% |
| Protein | 1.8g | 16.89g | 30% |
| Vitamin B5 | 0.172mg | 1.349mg | 24% |
| Magnesium | 81mg | 177mg | 23% |
| Carbs | 3.74g | 66.27g | 21% |
| Calories | 19kcal | 389kcal | 19% |
| Polyunsaturated fat | 0.07g | 2.535g | 16% |
| Vitamin E | 1.89mg | 13% | |
| Folate | 14µg | 56µg | 11% |
| Fats | 0.2g | 6.9g | 10% |
| Sodium | 213mg | 2mg | 9% |
| Monounsaturated fat | 0.04g | 2.178g | 5% |
| Saturated fat | 0.03g | 1.217g | 5% |
| Vitamin B2 | 0.09mg | 0.139mg | 4% |
| Vitamin B3 | 0.4mg | 0.961mg | 4% |
| Choline | 18mg | 3% | |
| Vitamin B6 | 0.099mg | 0.119mg | 2% |
| Selenium | 0.9µg | 2% | |
| Potassium | 379mg | 429mg | 1% |
| Net carbs | 2.14g | 55.67g | N/A |
| Calcium | 51mg | 54mg | 0% |
| Sugar | 1.1g | N/A | |
| Tryptophan | 0.017mg | 0.234mg | 0% |
| Threonine | 0.083mg | 0.575mg | 0% |
| Isoleucine | 0.147mg | 0.694mg | 0% |
| Leucine | 0.13mg | 1.284mg | 0% |
| Lysine | 0.099mg | 0.701mg | 0% |
| Methionine | 0.019mg | 0.312mg | 0% |
| Phenylalanine | 0.11mg | 0.895mg | 0% |
| Valine | 0.11mg | 0.937mg | 0% |
| Histidine | 0.036mg | 0.405mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1027.3% |
| Contains more ProteinProtein | +838.3% |
| Contains more FatsFats | +3350% |
| Contains more CarbsCarbs | +1671.9% |
~equal in
Other
~1.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +5345% |
| Contains more Poly. FatPolyunsaturated fat | +3521.4% |