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Oats vs. Chard raw — In-Depth Nutrition Comparison

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A recap on differences between oats and chard raw

  • Oats are higher in manganese, phosphorus, vitamin B1, copper, iron, fiber, zinc, and vitamin B5, yet chard raw is higher in vitamin A and vitamin C.
  • Oats cover your daily manganese needs 198% more than chard raw.
  • Oats contain 19 times more vitamin B1 than chard raw. While oats contain 0.763mg of vitamin B1, chard raw contains only 0.04mg.
  • The glycemic index of chard raw is lower.

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

Infographic

Oats 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.
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 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 more MagnesiumMagnesium +118.5%
Contains more PotassiumPotassium +13.2%
Contains more IronIron +162.2%
Contains more CopperCopper +249.7%
Contains more ZincZinc +1002.8%
Contains more PhosphorusPhosphorus +1037%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1243.2%
~equal in Calcium ~51mg

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.
Oats
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 +1807.5%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +140.3%
Contains more Vitamin B5Vitamin B5 +684.3%
Contains more Vitamin B6Vitamin B6 +20.2%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +838.3%
Contains more FatsFats +3350%
Contains more CarbsCarbs +1671.9%
Contains more WaterWater +1027.3%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +5345%
Contains more Poly. FatPolyunsaturated fat +3521.4%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Chard raw DV% diff.
Vitamin K 830µg 692%
Manganese 4.916mg 0.366mg 198%
Phosphorus 523mg 46mg 68%
Vitamin B1 0.763mg 0.04mg 60%
Copper 0.626mg 0.179mg 50%
Iron 4.72mg 1.8mg 37%
Fiber 10.6g 1.6g 36%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Zinc 3.97mg 0.36mg 33%
Protein 16.89g 1.8g 30%
Vitamin B5 1.349mg 0.172mg 24%
Magnesium 177mg 81mg 23%
Carbs 66.27g 3.74g 21%
Calories 389kcal 19kcal 19%
Polyunsaturated fat 2.535g 0.07g 16%
Vitamin E 1.89mg 13%
Folate 56µg 14µg 11%
Fats 6.9g 0.2g 10%
Sodium 2mg 213mg 9%
Monounsaturated fat 2.178g 0.04g 5%
Saturated fat 1.217g 0.03g 5%
Vitamin B2 0.139mg 0.09mg 4%
Vitamin B3 0.961mg 0.4mg 4%
Choline 18mg 3%
Vitamin B6 0.119mg 0.099mg 2%
Selenium 0.9µg 2%
Potassium 429mg 379mg 1%
Net carbs 55.67g 2.14g N/A
Calcium 54mg 51mg 0%
Sugar 1.1g N/A
Tryptophan 0.234mg 0.017mg 0%
Threonine 0.575mg 0.083mg 0%
Isoleucine 0.694mg 0.147mg 0%
Leucine 1.284mg 0.13mg 0%
Lysine 0.701mg 0.099mg 0%
Methionine 0.312mg 0.019mg 0%
Phenylalanine 0.895mg 0.11mg 0%
Valine 0.937mg 0.11mg 0%
Histidine 0.405mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats 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
30%
Oats
185%
Chard raw
Minerals Daily Need Coverage Score
154%
Oats
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 211mg)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 1.187g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.