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  6. Chard raw vs. Walnut oil

Chard raw vs. Walnut oil — In-Depth Nutrition Comparison

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A recap on differences between Chard raw and Walnut oil

  • Chard raw is higher than Walnut oil in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Copper, Magnesium, Potassium, and Vitamin E .
  • Chard raw covers your daily Vitamin K needs 679% more than Walnut oil.
  • The amount of Sodium in Walnut oil is lower.

Food varieties used in this article are Chard, swiss, raw and Oil, walnut.

Infographic

Chard raw vs Walnut oil 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
Walnut oil
Walnut oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
10
:
0
Walnut oil
Walnut oil
Contains more Vitamin A +∞%
Contains more Vitamin E +372.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +5433.3%
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%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Contains more Vitamin A +∞%
Contains more Vitamin E +372.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +5433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
4
:
1
Walnut oil
Walnut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +49900%
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
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +49900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Walnut oil
Walnut oil
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +56900%
Contains more Polyunsaturated fat +90328.6%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +56900%
Contains more Polyunsaturated fat +90328.6%

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 Walnut oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Walnut oil Opinion
Net carbs 2.14g 0g Chard raw
Protein 1.8g 0g Chard raw
Fats 0.2g 100g Walnut oil
Carbs 3.74g 0g Chard raw
Calories 19kcal 884kcal Walnut oil
Sugar 1.1g 0g Walnut oil
Fiber 1.6g 0g Chard raw
Calcium 51mg 0mg Chard raw
Iron 1.8mg 0mg Chard raw
Magnesium 81mg 0mg Chard raw
Phosphorus 46mg 0mg Chard raw
Potassium 379mg 0mg Chard raw
Sodium 213mg 0mg Walnut oil
Zinc 0.36mg 0mg Chard raw
Copper 0.179mg 0mg Chard raw
Manganese 0.366mg Chard raw
Selenium 0.9µg 0µg Chard raw
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 0.4mg Chard raw
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0mg Chard raw
Vitamin B2 0.09mg 0mg Chard raw
Vitamin B3 0.4mg 0mg Chard raw
Vitamin B5 0.172mg 0mg Chard raw
Vitamin B6 0.099mg 0mg Chard raw
Folate 14µg 0µg Chard raw
Vitamin K 830µg 15µg Chard raw
Tryptophan 0.017mg 0mg Chard raw
Threonine 0.083mg 0mg Chard raw
Isoleucine 0.147mg 0mg Chard raw
Leucine 0.13mg 0mg Chard raw
Lysine 0.099mg 0mg Chard raw
Methionine 0.019mg 0mg Chard raw
Phenylalanine 0.11mg 0mg Chard raw
Valine 0.11mg 0mg Chard raw
Histidine 0.036mg 0mg Chard raw
Saturated Fat 0.03g 9.1g Chard raw
Monounsaturated Fat 0.04g 22.8g Walnut oil
Polyunsaturated fat 0.07g 63.3g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Walnut oil
Low Fats diet ok
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
4%
Walnut oil
Minerals Daily Need Coverage Score
34%
Chard raw
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 213mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 9.07g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.