Olive vs. Chard raw — In-Depth Nutrition Comparison
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Significant differences between olive and chard raw
- Olive has more iron and copper; however, chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, manganese, and potassium.
- Chard raw covers your daily vitamin K needs 691% more than olive.
- Chard raw has 47 times less saturated fat than olive. Olive has 1.415g of saturated fat, while chard raw has 0.03g.
Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Chard, swiss, raw.
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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 CalciumCalcium | +72.5% |
| Contains more IronIron | +83.3% |
| Contains more CopperCopper | +40.2% |
| Contains more MagnesiumMagnesium | +1925% |
| Contains more PotassiumPotassium | +4637.5% |
| Contains more ZincZinc | +63.6% |
| Contains more PhosphorusPhosphorus | +1433.3% |
| Contains less SodiumSodium | -71% |
| Contains more ManganeseManganese | +1730% |
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 CVitamin C | +3233.3% |
| Contains more Vitamin AVitamin A | +1430% |
| Contains more Vitamin EVitamin E | +14.5% |
| Contains more Vitamin B1Vitamin B1 | +1233.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +981.1% |
| Contains more Vitamin B5Vitamin B5 | +1046.7% |
| Contains more Vitamin B6Vitamin B6 | +1000% |
| Contains more Vitamin KVitamin K | +59185.7% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +74.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.4µg | 830µg | 691% |
| Vitamin A | 20µg | 306µg | 32% |
| Vitamin C | 0.9mg | 30mg | 32% |
| Sodium | 735mg | 213mg | 23% |
| Monounsaturated fat | 7.888g | 0.04g | 20% |
| Iron | 3.3mg | 1.8mg | 19% |
| Magnesium | 4mg | 81mg | 18% |
| Fats | 10.68g | 0.2g | 16% |
| Manganese | 0.02mg | 0.366mg | 15% |
| Potassium | 8mg | 379mg | 11% |
| Copper | 0.251mg | 0.179mg | 8% |
| Vitamin B2 | 0mg | 0.09mg | 7% |
| Vitamin B6 | 0.009mg | 0.099mg | 7% |
| Fiber | 3.2g | 1.6g | 6% |
| Phosphorus | 3mg | 46mg | 6% |
| Polyunsaturated fat | 0.911g | 0.07g | 6% |
| Saturated fat | 1.415g | 0.03g | 6% |
| Calories | 115kcal | 19kcal | 5% |
| Folate | 0µg | 14µg | 4% |
| Calcium | 88mg | 51mg | 4% |
| Vitamin B5 | 0.015mg | 0.172mg | 3% |
| Vitamin B1 | 0.003mg | 0.04mg | 3% |
| Vitamin B3 | 0.037mg | 0.4mg | 2% |
| Protein | 0.84g | 1.8g | 2% |
| Vitamin E | 1.65mg | 1.89mg | 2% |
| Zinc | 0.22mg | 0.36mg | 1% |
| Choline | 10.3mg | 18mg | 1% |
| Carbs | 6.26g | 3.74g | 1% |
| Net carbs | 3.06g | 2.14g | N/A |
| Sugar | 0g | 1.1g | N/A |
| Selenium | 0.9µg | 0.9µg | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.026mg | 0.083mg | 0% |
| Isoleucine | 0.031mg | 0.147mg | 0% |
| Leucine | 0.05mg | 0.13mg | 0% |
| Lysine | 0.032mg | 0.099mg | 0% |
| Methionine | 0.012mg | 0.019mg | 0% |
| Phenylalanine | 0.029mg | 0.11mg | 0% |
| Valine | 0.038mg | 0.11mg | 0% |
| Histidine | 0.023mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +5240% |
| Contains more CarbsCarbs | +67.4% |
| Contains more OtherOther | +39.4% |
| Contains more ProteinProtein | +114.3% |
| Contains more WaterWater | +15.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +19620% |
| Contains more Poly. FatPolyunsaturated fat | +1201.4% |
| Contains less Sat. FatSaturated fat | -97.9% |