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  6. Olive vs. Chard

Olive vs. Chard — In-Depth Nutrition Comparison

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Differences between Olive and Chard

  • Olive has more Iron, and Copper, while Chard has more Vitamin K, Vitamin A RAE, Magnesium, Vitamin C, Potassium, and Manganese.
  • Chard's daily need coverage for Vitamin K is 272% higher.
  • Chard contains 118 times less Saturated Fat than Olive. Olive contains 1.415g of Saturated Fat, while Chard contains 0.012g.

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

Infographic

Olive vs Chard 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.
Olive
Olive
3
:
6
Chard
Chard
Contains more Calcium +51.7%
Contains more Iron +46%
Contains more Copper +54%
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%
Equal in Selenium - 0.9
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +51.7%
Contains more Iron +46%
Contains more Copper +54%
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%
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.
Olive
Olive
0
:
10
Chard
Chard
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%
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%
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%
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
Olive
Olive
3
:
2
Chard
Chard
Contains more Fats +13250%
Contains more Carbs +51.6%
Contains more Other +77%
Contains more Protein +123.8%
Contains more Water +15.8%
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
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +13250%
Contains more Carbs +51.6%
Contains more Other +77%
Contains more Protein +123.8%
Contains more Water +15.8%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Chard
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
6%
Olive
113%
Chard
Minerals Daily Need Coverage Score
35%
Olive
36%
Chard

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