Oats vs. Chard raw — In-Depth Nutrition Comparison
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A recap on the 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
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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.
| 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% |
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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +5345% |
| Contains more Poly. FatPolyunsaturated fat | +3521.4% |
| Contains less Sat. FatSaturated fat | -97.5% |