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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 RAE, Iron, Magnesium, Manganese, Copper, Vitamin E , and Fiber, however, Orange juice is higher in Vitamin C.
  • Chard raw covers your daily need of 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.

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.
Chard raw
Chard raw
9
:
1
Orange juice
Orange juice
Contains more Calcium +363.6%
Contains more Iron +800%
Contains more Magnesium +636.4%
Contains more Phosphorus +170.6%
Contains more Potassium +89.5%
Contains more Zinc +620%
Contains more Copper +306.8%
Contains more Manganese +2514.3%
Contains more Selenium +800%
Contains less Sodium -99.5%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +363.6%
Contains more Iron +800%
Contains more Magnesium +636.4%
Contains more Phosphorus +170.6%
Contains more Potassium +89.5%
Contains more Zinc +620%
Contains more Copper +306.8%
Contains more Manganese +2514.3%
Contains more Selenium +800%
Contains less Sodium -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.
Chard raw
Chard raw
5
:
4
Orange juice
Orange juice
Contains more Vitamin A +2958%
Contains more Vitamin E +4625%
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +147.5%
Contains more Vitamin K +829900%
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +125%
Contains more Vitamin B5 +10.5%
Contains more Folate +114.3%
Equal in Vitamin B3 - 0.4
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%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin A +2958%
Contains more Vitamin E +4625%
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +147.5%
Contains more Vitamin K +829900%
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +125%
Contains more Vitamin B5 +10.5%
Contains more Folate +114.3%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
1
Orange juice
Orange juice
Contains more Protein +157.1%
Contains more Other +300%
Contains more Carbs +178.1%
Equal in Fats - 0.2
Equal in Water - 88.3
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
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +157.1%
Contains more Other +300%
Contains more Carbs +178.1%
Equal in Fats - 0.2
Equal in Water - 88.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
2
:
1
Orange juice
Orange juice
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +75%
Contains less Saturated Fat -20%
Equal in Monounsaturated Fat - 0.036
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +75%
Contains less Saturated Fat -20%
Equal in Monounsaturated Fat - 0.036

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

All nutrients comparison - raw data values

Nutrient Chard raw Orange juice Opinion
Net carbs 2.14g 10.2g Orange juice
Protein 1.8g 0.7g Chard raw
Fats 0.2g 0.2g
Carbs 3.74g 10.4g Orange juice
Calories 19kcal 45kcal Orange juice
Sugar 1.1g 8.4g Chard raw
Fiber 1.6g 0.2g Chard raw
Calcium 51mg 11mg Chard raw
Iron 1.8mg 0.2mg Chard raw
Magnesium 81mg 11mg Chard raw
Phosphorus 46mg 17mg Chard raw
Potassium 379mg 200mg Chard raw
Sodium 213mg 1mg Orange juice
Zinc 0.36mg 0.05mg Chard raw
Copper 0.179mg 0.044mg Chard raw
Manganese 0.366mg 0.014mg Chard raw
Selenium 0.9µg 0.1µg Chard raw
Vitamin A 6116IU 200IU Chard raw
Vitamin A RAE 306µg 10µg Chard raw
Vitamin E 1.89mg 0.04mg Chard raw
Vitamin C 30mg 50mg Orange juice
Vitamin B1 0.04mg 0.09mg Orange juice
Vitamin B2 0.09mg 0.03mg Chard raw
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.172mg 0.19mg Orange juice
Vitamin B6 0.099mg 0.04mg Chard raw
Folate 14µg 30µg Orange juice
Vitamin K 830µg 0.1µg Chard raw
Tryptophan 0.017mg 0.002mg Chard raw
Threonine 0.083mg 0.008mg Chard raw
Isoleucine 0.147mg 0.008mg Chard raw
Leucine 0.13mg 0.013mg Chard raw
Lysine 0.099mg 0.009mg Chard raw
Methionine 0.019mg 0.003mg Chard raw
Phenylalanine 0.11mg 0.009mg Chard raw
Valine 0.11mg 0.011mg Chard raw
Histidine 0.036mg 0.003mg Chard raw
Saturated Fat 0.03g 0.024g Orange juice
Monounsaturated Fat 0.04g 0.036g Chard raw
Polyunsaturated fat 0.07g 0.04g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Orange juice
Low Fats diet Equal
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
22%
Orange juice
Minerals Daily Need Coverage Score
34%
Chard raw
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 212mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 7.3g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Chard raw
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.

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.