Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Coconut oil
  5. Compare
  6. Coconut oil vs. Chard raw

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

Compare

The main differences between coconut oil and chard raw

  • Chard raw is richer than coconut oil in vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, vitamin E, and potassium.
  • Daily need coverage for vitamin K for chard raw is 691% higher.
  • Coconut oil contains 2749 times more saturated fat than chard raw. Coconut oil contains 82.475g of saturated fat, while chard raw contains 0.03g.
  • Coconut oil has a lower glycemic index than chard raw.

Food types used in this article are Oil, coconut and Chard, swiss, raw.

Infographic

Coconut oil vs Chard raw 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5000%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3500%
Contains more CopperCopper +∞%
Contains more ZincZinc +1700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1618.2%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +138233.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +5900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Chard raw DV% diff.
Vitamin K 0.6µg 830µg 691%
Saturated fat 82.475g 0.03g 375%
Fats 99.06g 0.2g 152%
Calories 892kcal 19kcal 44%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Iron 0.05mg 1.8mg 22%
Copper 0mg 0.179mg 20%
Magnesium 0mg 81mg 19%
Monounsaturated fat 6.332g 0.04g 16%
Manganese 0mg 0.366mg 16%
Vitamin E 0.11mg 1.89mg 12%
Polyunsaturated fat 1.702g 0.07g 11%
Potassium 0mg 379mg 11%
Sodium 0mg 213mg 9%
Vitamin B6 0mg 0.099mg 8%
Vitamin B2 0mg 0.09mg 7%
Phosphorus 0mg 46mg 7%
Fiber 0g 1.6g 6%
Calcium 1mg 51mg 5%
Protein 0g 1.8g 4%
Folate 0µg 14µg 4%
Choline 0.3mg 18mg 3%
Vitamin B1 0mg 0.04mg 3%
Vitamin B3 0mg 0.4mg 3%
Vitamin B5 0mg 0.172mg 3%
Zinc 0.02mg 0.36mg 3%
Selenium 0µg 0.9µg 2%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.017mg 0%
Threonine 0mg 0.083mg 0%
Isoleucine 0mg 0.147mg 0%
Leucine 0mg 0.13mg 0%
Lysine 0mg 0.099mg 0%
Methionine 0mg 0.019mg 0%
Phenylalanine 0mg 0.11mg 0%
Valine 0mg 0.11mg 0%
Histidine 0mg 0.036mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +49430%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +308766.7%
Contains more OtherOther +75.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +15730%
Contains more Poly. FatPolyunsaturated fat +2331.4%
Contains less Sat. FatSaturated fat -100%

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.