Chard raw vs. Okra — In-Depth Nutrition Comparison
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A recap on the differences between chard raw and okra
- Chard raw is higher in vitamin K, vitamin A, iron, vitamin E, and copper, yet okra is higher in manganese, vitamin B1, folate, and vitamin B6.
- Chard raw covers your daily vitamin K needs 666% more than okra.
- Chard raw contains 30 times more sodium than okra. While chard raw contains 213mg of sodium, okra contains only 7mg.
Food varieties used in this article are Chard, swiss, raw and Okra, raw.
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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 | +42.1% |
| Contains more PotassiumPotassium | +26.8% |
| Contains more IronIron | +190.3% |
| Contains more CopperCopper | +64.2% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more CalciumCalcium | +60.8% |
| Contains more ZincZinc | +61.1% |
| Contains more PhosphorusPhosphorus | +32.6% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +115.3% |
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 | +30.4% |
| Contains more Vitamin AVitamin A | +750% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin KVitamin K | +2551.8% |
| Contains more CholineCholine | +46.3% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B5Vitamin B5 | +42.4% |
| Contains more Vitamin B6Vitamin B6 | +117.2% |
| Contains more FolateFolate | +328.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 31.3µg | 666% |
| Vitamin A | 306µg | 36µg | 30% |
| Manganese | 0.366mg | 0.788mg | 18% |
| Iron | 1.8mg | 0.62mg | 15% |
| Vitamin B1 | 0.04mg | 0.2mg | 13% |
| Folate | 14µg | 60µg | 12% |
| Vitamin E | 1.89mg | 0.27mg | 11% |
| Sodium | 213mg | 7mg | 9% |
| Vitamin B6 | 0.099mg | 0.215mg | 9% |
| Copper | 0.179mg | 0.109mg | 8% |
| Vitamin C | 30mg | 23mg | 8% |
| Fiber | 1.6g | 3.2g | 6% |
| Magnesium | 81mg | 57mg | 6% |
| Vitamin B3 | 0.4mg | 1mg | 4% |
| Calcium | 51mg | 82mg | 3% |
| Potassium | 379mg | 299mg | 2% |
| Vitamin B2 | 0.09mg | 0.06mg | 2% |
| Zinc | 0.36mg | 0.58mg | 2% |
| Phosphorus | 46mg | 61mg | 2% |
| Vitamin B5 | 0.172mg | 0.245mg | 1% |
| Choline | 18mg | 12.3mg | 1% |
| Calories | 19kcal | 33kcal | 1% |
| Fructose | 0.57g | 1% | |
| Carbs | 3.74g | 7.45g | 1% |
| Protein | 1.8g | 1.93g | 0% |
| Fats | 0.2g | 0.19g | 0% |
| Net carbs | 2.14g | 4.25g | N/A |
| Sugar | 1.1g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Selenium | 0.9µg | 0.7µg | 0% |
| Saturated fat | 0.03g | 0.026g | 0% |
| Monounsaturated fat | 0.04g | 0.017g | 0% |
| Polyunsaturated fat | 0.07g | 0.027g | 0% |
| Tryptophan | 0.017mg | 0.017mg | 0% |
| Threonine | 0.083mg | 0.065mg | 0% |
| Isoleucine | 0.147mg | 0.069mg | 0% |
| Leucine | 0.13mg | 0.105mg | 0% |
| Lysine | 0.099mg | 0.081mg | 0% |
| Methionine | 0.019mg | 0.021mg | 0% |
| Phenylalanine | 0.11mg | 0.065mg | 0% |
| Valine | 0.11mg | 0.091mg | 0% |
| Histidine | 0.036mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +88.2% |
| Contains more CarbsCarbs | +99.2% |
~equal in
Protein
~1.93g
~equal in
Fats
~0.19g
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +135.3% |
| Contains more Poly. FatPolyunsaturated fat | +159.3% |
| Contains less Sat. FatSaturated fat | -13.3% |