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  6. Chard vs. Olive

Chard vs. Olive — In-Depth Nutrition Comparison

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Differences between Chard and Olive

  • Chard has more Vitamin K, Vitamin A RAE, Magnesium, Vitamin C, Potassium, and Manganese, while Olive has more Iron, and Copper.
  • Chard's daily need coverage for Vitamin K is 272% higher.
  • Olive contains 69 times less Potassium than Chard. Chard contains 549mg of Potassium, while Olive contains 8mg.
  • The amount of Sodium in Chard is lower.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Olives, ripe, canned (small-extra large).

Infographic

Chard vs Olive 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
Chard
6
:
3
Olive
Olive
Contains more Magnesium +2050%
Contains more Phosphorus +1000%
Contains more Potassium +6762.5%
Contains less Sodium -75.6%
Contains more Zinc +50%
Contains more Manganese +1570%
Contains more Calcium +51.7%
Contains more Iron +46%
Contains more Copper +54%
Equal in Selenium - 0.9
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +2050%
Contains more Phosphorus +1000%
Contains more Potassium +6762.5%
Contains less Sodium -75.6%
Contains more Zinc +50%
Contains more Manganese +1570%
Contains more Calcium +51.7%
Contains more Iron +46%
Contains more Copper +54%
Equal in Selenium - 0.9

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
Chard
10
:
0
Olive
Olive
Contains more Vitamin A +1419.6%
Contains more Vitamin E +14.5%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +1033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +873%
Contains more Vitamin B5 +986.7%
Contains more Vitamin B6 +844.4%
Contains more Folate +∞%
Contains more Vitamin K +23278.6%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +1419.6%
Contains more Vitamin E +14.5%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +1033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +873%
Contains more Vitamin B5 +986.7%
Contains more Vitamin B6 +844.4%
Contains more Folate +∞%
Contains more Vitamin K +23278.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Olive
Olive
Contains more Protein +123.8%
Contains more Water +15.8%
Contains more Fats +13250%
Contains more Carbs +51.6%
Contains more Other +77%
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +123.8%
Contains more Water +15.8%
Contains more Fats +13250%
Contains more Carbs +51.6%
Contains more Other +77%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Olive
Olive
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +49200%
Contains more Polyunsaturated fat +3153.6%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +49200%
Contains more Polyunsaturated fat +3153.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Olive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chard Olive Opinion
Net carbs 2.03g 3.06g Olive
Protein 1.88g 0.84g Chard
Fats 0.08g 10.68g Olive
Carbs 4.13g 6.26g Olive
Calories 20kcal 115kcal Olive
Sugar 1.1g 0g Olive
Fiber 2.1g 3.2g Olive
Calcium 58mg 88mg Olive
Iron 2.26mg 3.3mg Olive
Magnesium 86mg 4mg Chard
Phosphorus 33mg 3mg Chard
Potassium 549mg 8mg Chard
Sodium 179mg 735mg Chard
Zinc 0.33mg 0.22mg Chard
Copper 0.163mg 0.251mg Olive
Manganese 0.334mg 0.02mg Chard
Selenium 0.9µg 0.9µg
Vitamin A 6124IU 403IU Chard
Vitamin A RAE 306µg 20µg Chard
Vitamin E 1.89mg 1.65mg Chard
Vitamin C 18mg 0.9mg Chard
Vitamin B1 0.034mg 0.003mg Chard
Vitamin B2 0.086mg 0mg Chard
Vitamin B3 0.36mg 0.037mg Chard
Vitamin B5 0.163mg 0.015mg Chard
Vitamin B6 0.085mg 0.009mg Chard
Folate 9µg 0µg Chard
Vitamin K 327.3µg 1.4µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg 0.026mg Chard
Isoleucine 0.154mg 0.031mg Chard
Leucine 0.135mg 0.05mg Chard
Lysine 0.103mg 0.032mg Chard
Methionine 0.02mg 0.012mg Chard
Phenylalanine 0.114mg 0.029mg Chard
Valine 0.114mg 0.038mg Chard
Histidine 0.038mg 0.023mg Chard
Saturated Fat 0.012g 1.415g Chard
Monounsaturated Fat 0.016g 7.888g Olive
Polyunsaturated fat 0.028g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
113%
Chard
6%
Olive
Minerals Daily Need Coverage Score
36%
Chard
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Chard
Chard contains less Sodium (difference - 556mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 1.403g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard
Chard is cheaper (difference - $3.5)
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.