Chard raw vs. Orange juice — In-Depth Nutrition Comparison
Compare
Summary of differences between chard raw and orange juice
- Chard raw has more vitamin K, vitamin A, iron, magnesium, manganese, copper, vitamin E, and fiber; however, orange juice is higher in vitamin C.
- Chard raw covers your daily need for vitamin K, 692% more than orange juice.
- Chard raw has 213 times more sodium than orange juice. While chard raw has 213mg of sodium, orange juice has only 1mg.
- The glycemic index of orange juice is higher.
These are the specific foods used in this comparison Chard, swiss, raw and Orange juice, raw.
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.
| Contains more MagnesiumMagnesium | +636.4% |
| Contains more CalciumCalcium | +363.6% |
| Contains more PotassiumPotassium | +89.5% |
| Contains more IronIron | +800% |
| Contains more CopperCopper | +306.8% |
| Contains more ZincZinc | +620% |
| Contains more PhosphorusPhosphorus | +170.6% |
| Contains more ManganeseManganese | +2514.3% |
| Contains more SeleniumSelenium | +800% |
| Contains less SodiumSodium | -99.5% |
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 AVitamin A | +2960% |
| Contains more Vitamin EVitamin E | +4625% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B6Vitamin B6 | +147.5% |
| Contains more Vitamin KVitamin K | +829900% |
| Contains more CholineCholine | +190.3% |
| Contains more Vitamin CVitamin C | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +125% |
| Contains more Vitamin B5Vitamin B5 | +10.5% |
| Contains more FolateFolate | +114.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
Protein:
0.7 g
Fats:
0.2 g
Carbs:
10.4 g
Water:
88.3 g
Other:
0.4 g
| Contains more ProteinProtein | +157.1% |
| Contains more OtherOther | +300% |
| Contains more CarbsCarbs | +178.1% |
~equal in
Fats
~0.2g
~equal in
Water
~88.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.03 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
Saturated fat:
Sat. Fat
0.024 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.04 g
| Contains more Poly. FatPolyunsaturated fat | +75% |
| Contains less Sat. FatSaturated fat | -20% |
~equal in
Monounsaturated fat
~0.036g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 830µg | 0.1µg | 692% |
| Vitamin A | 306µg | 10µg | 33% |
| Vitamin C | 30mg | 50mg | 22% |
| Iron | 1.8mg | 0.2mg | 20% |
| Magnesium | 81mg | 11mg | 17% |
| Manganese | 0.366mg | 0.014mg | 15% |
| Copper | 0.179mg | 0.044mg | 15% |
| Vitamin E | 1.89mg | 0.04mg | 12% |
| Sodium | 213mg | 1mg | 9% |
| Fiber | 1.6g | 0.2g | 6% |
| Vitamin B6 | 0.099mg | 0.04mg | 5% |
| Potassium | 379mg | 200mg | 5% |
| Vitamin B2 | 0.09mg | 0.03mg | 5% |
| Vitamin B1 | 0.04mg | 0.09mg | 4% |
| Phosphorus | 46mg | 17mg | 4% |
| Calcium | 51mg | 11mg | 4% |
| Folate | 14µg | 30µg | 4% |
| Zinc | 0.36mg | 0.05mg | 3% |
| Carbs | 3.74g | 10.4g | 2% |
| Choline | 18mg | 6.2mg | 2% |
| Protein | 1.8g | 0.7g | 2% |
| Calories | 19kcal | 45kcal | 1% |
| Selenium | 0.9µg | 0.1µg | 1% |
| Fats | 0.2g | 0.2g | 0% |
| Net carbs | 2.14g | 10.2g | N/A |
| Sugar | 1.1g | 8.4g | N/A |
| Vitamin B3 | 0.4mg | 0.4mg | 0% |
| Vitamin B5 | 0.172mg | 0.19mg | 0% |
| Saturated fat | 0.03g | 0.024g | 0% |
| Monounsaturated fat | 0.04g | 0.036g | 0% |
| Polyunsaturated fat | 0.07g | 0.04g | 0% |
| Tryptophan | 0.017mg | 0.002mg | 0% |
| Threonine | 0.083mg | 0.008mg | 0% |
| Isoleucine | 0.147mg | 0.008mg | 0% |
| Leucine | 0.13mg | 0.013mg | 0% |
| Lysine | 0.099mg | 0.009mg | 0% |
| Methionine | 0.019mg | 0.003mg | 0% |
| Phenylalanine | 0.11mg | 0.009mg | 0% |
| Valine | 0.11mg | 0.011mg | 0% |
| Histidine | 0.036mg | 0.003mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet | Equal | |
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
|
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
185%
20%
Minerals Daily Need Coverage Score
34%
6%
Comparison summary
Which food contains less Sodium?
Orange juice contains less Sodium (difference - 212mg)
Which food is lower in Saturated fat?
Orange juice is lower in Saturated fat (difference - 0.006g)
Which food is cheaper?
Orange juice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 7.3g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
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.