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Chard raw vs. Ostrich — In-Depth Nutrition Comparison

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Summary of differences between chard raw and ostrich

  • Chard raw has more vitamin A and vitamin C; however, ostrich is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and vitamin B5.
  • Ostrich covers your daily need for vitamin B12, 260% more than chard raw.
  • The glycemic index of chard raw is higher.

These are the specific foods used in this comparison Chard, swiss, raw and Ostrich, tip trimmed, cooked.

Infographic

Chard raw vs Ostrich 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.
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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +750%
Contains more CopperCopper +17.8%
Contains more ManganeseManganese +1826.3%
Contains more IronIron +55%
Contains more ZincZinc +1247.2%
Contains more PhosphorusPhosphorus +445.7%
Contains less SodiumSodium -62.4%
Contains more SeleniumSelenium +4066.7%
~equal in Potassium ~362mg

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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +721.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +224.4%
Contains more Vitamin B3Vitamin B3 +1685.8%
Contains more Vitamin B5Vitamin B5 +666.3%
Contains more Vitamin B6Vitamin B6 +450.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~15µg

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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.3%
Contains more OtherOther +272.1%
Contains more ProteinProtein +1482.8%
Contains more FatsFats +1185%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +2325%
Contains more Poly. FatPolyunsaturated fat +528.6%

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 Ostrich
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Ostrich DV% diff.
Vitamin K 830µg 692%
Vitamin B12 0µg 6.25µg 260%
Selenium 0.9µg 37.5µg 67%
Protein 1.8g 28.49g 53%
Vitamin B3 0.4mg 7.143mg 42%
Zinc 0.36mg 4.85mg 41%
Vitamin A 306µg 0µg 34%
Vitamin B6 0.099mg 0.545mg 34%
Vitamin C 30mg 0mg 33%
Phosphorus 46mg 251mg 29%
Cholesterol 0mg 85mg 28%
Vitamin B5 0.172mg 1.318mg 23%
Vitamin B2 0.09mg 0.292mg 16%
Vitamin B1 0.04mg 0.232mg 16%
Manganese 0.366mg 0.019mg 15%
Magnesium 81mg 25mg 13%
Iron 1.8mg 2.79mg 12%
Vitamin E 1.89mg 0.23mg 11%
Calories 19kcal 145kcal 6%
Sodium 213mg 80mg 6%
Fiber 1.6g 0g 6%
Calcium 51mg 6mg 5%
Fats 0.2g 2.57g 4%
Saturated fat 0.03g 1g 4%
Copper 0.179mg 0.152mg 3%
Choline 18mg 3%
Monounsaturated fat 0.04g 0.97g 2%
Polyunsaturated fat 0.07g 0.44g 2%
Potassium 379mg 362mg 1%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Folate 14µg 15µg 0%
Tryptophan 0.017mg 0.254mg 0%
Threonine 0.083mg 1.25mg 0%
Isoleucine 0.147mg 1.354mg 0%
Leucine 0.13mg 2.315mg 0%
Lysine 0.099mg 2.516mg 0%
Methionine 0.019mg 0.796mg 0%
Phenylalanine 0.11mg 1.176mg 0%
Valine 0.11mg 1.407mg 0%
Histidine 0.036mg 0.716mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Ostrich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
185%
Chard raw
97%
Ostrich
Minerals Daily Need Coverage Score
34%
Chard raw
66%
Ostrich

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Ostrich
Ostrich contains less Sodium (difference - 133mg)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 32)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.97g)
Which food is richer in minerals?
?
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.
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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.