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Oatmeal vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between oatmeal and chard raw

  • Oatmeal has more iron, vitamin B1, vitamin B3, and vitamin B6; however, chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, copper, and vitamin E.
  • Chard raw covers your daily vitamin K needs 691% more than oatmeal.
  • Chard raw has 8 times less vitamin B3 than oatmeal. Oatmeal has 3.025mg of vitamin B3, while chard raw has 0.4mg.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Chard, swiss, raw.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 more CalciumCalcium +56.9%
Contains more IronIron +231.1%
Contains more ZincZinc +72.2%
Contains more PhosphorusPhosphorus +67.4%
Contains less SodiumSodium -77%
Contains more ManganeseManganese +52.5%
Contains more SeleniumSelenium +455.6%
Contains more MagnesiumMagnesium +211.5%
Contains more PotassiumPotassium +521.3%
Contains more CopperCopper +171.2%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more Vitamin B3Vitamin B3 +656.3%
Contains more Vitamin B5Vitamin B5 +84.3%
Contains more Vitamin B6Vitamin B6 +192.9%
Contains more FolateFolate +214.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +135.4%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin KVitamin K +207400%
Contains more CholineCholine +283%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 ProteinProtein +31.7%
Contains more FatsFats +580%
Contains more CarbsCarbs +212%
Contains more WaterWater +10.3%
Contains more OtherOther +180.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +877.5%
Contains more Poly. FatPolyunsaturated fat +508.6%
Contains less Sat. FatSaturated fat -86.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Chard raw DV% diff.
Vitamin K 0.4µg 830µg 691%
Iron 5.96mg 1.8mg 52%
Vitamin C 0mg 30mg 33%
Vitamin A 130µg 306µg 20%
Vitamin B1 0.26mg 0.04mg 18%
Vitamin B3 3.025mg 0.4mg 16%
Vitamin B6 0.29mg 0.099mg 15%
Copper 0.066mg 0.179mg 13%
Magnesium 26mg 81mg 13%
Vitamin E 0.07mg 1.89mg 12%
Vitamin B2 0.215mg 0.09mg 10%
Potassium 61mg 379mg 9%
Manganese 0.558mg 0.366mg 8%
Folate 44µg 14µg 8%
Sodium 49mg 213mg 7%
Selenium 5µg 0.9µg 7%
Starch 10.37g 4%
Phosphorus 77mg 46mg 4%
Calcium 80mg 51mg 3%
Vitamin B5 0.317mg 0.172mg 3%
Carbs 11.67g 3.74g 3%
Polyunsaturated fat 0.426g 0.07g 2%
Choline 4.7mg 18mg 2%
Calories 68kcal 19kcal 2%
Fats 1.36g 0.2g 2%
Zinc 0.62mg 0.36mg 2%
Protein 2.37g 1.8g 1%
Saturated fat 0.226g 0.03g 1%
Monounsaturated fat 0.391g 0.04g 1%
Net carbs 9.97g 2.14g N/A
Sugar 0.46g 1.1g N/A
Fiber 1.7g 1.6g 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.017mg 0%
Threonine 0.083mg 0.083mg 0%
Isoleucine 0.105mg 0.147mg 0%
Leucine 0.2mg 0.13mg 0%
Lysine 0.135mg 0.099mg 0%
Methionine 0.04mg 0.019mg 0%
Phenylalanine 0.13mg 0.11mg 0%
Valine 0.151mg 0.11mg 0%
Histidine 0.057mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Chard raw
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
26%
Oatmeal
185%
Chard raw
Minerals Daily Need Coverage Score
45%
Oatmeal
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 164mg)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.196g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 47)
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.
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.