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  6. Chard raw vs. Orange juice

Chard raw vs. Orange juice — In-Depth Nutrition Comparison

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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

Chard raw vs Orange juice 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.
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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.
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Orange juice 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%

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
10% 88%
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
24% 36% 40%
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

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.