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  6. Omelette vs. Chard raw

Omelette vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between Omelette and Chard raw?

  • Omelette is higher in Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, and Phosphorus, yet Chard raw is higher in Vitamin K, Vitamin C, and Magnesium.
  • Chard raw's daily need coverage for Vitamin K is 688% more.

We used Egg, whole, cooked, omelet and Chard, swiss, raw types in this article.

Infographic

Omelette 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.
Omelette
Omelette
4
:
6
Chard raw
Chard raw
Contains more Phosphorus +263%
Contains less Sodium -27.2%
Contains more Zinc +202.8%
Contains more Selenium +2766.7%
Contains more Iron +21.6%
Contains more Magnesium +636.4%
Contains more Potassium +223.9%
Contains more Copper +184.1%
Contains more Manganese +1425%
Equal in Calcium - 51
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Phosphorus +263%
Contains less Sodium -27.2%
Contains more Zinc +202.8%
Contains more Selenium +2766.7%
Contains more Iron +21.6%
Contains more Magnesium +636.4%
Contains more Potassium +223.9%
Contains more Copper +184.1%
Contains more Manganese +1425%
Equal in Calcium - 51

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.
Omelette
Omelette
6
:
6
Chard raw
Chard raw
Contains more Vitamin D +∞%
Contains more Vitamin B2 +328.9%
Contains more Vitamin B5 +649.4%
Contains more Vitamin B6 +44.4%
Contains more Folate +178.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +891.2%
Contains more Vitamin E +46.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +525%
Contains more Vitamin K +18344.4%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +328.9%
Contains more Vitamin B5 +649.4%
Contains more Vitamin B6 +44.4%
Contains more Folate +178.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +891.2%
Contains more Vitamin E +46.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +525%
Contains more Vitamin K +18344.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
2
:
3
Chard raw
Chard raw
Contains more Protein +487.2%
Contains more Fats +5730%
Contains more Carbs +484.4%
Contains more Water +21.7%
Contains more Other +60%
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Chard raw
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 Protein +487.2%
Contains more Fats +5730%
Contains more Carbs +484.4%
Contains more Water +21.7%
Contains more Other +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +12007.5%
Contains more Polyunsaturated fat +3774.3%
Contains less Saturated Fat -99.1%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +12007.5%
Contains more Polyunsaturated fat +3774.3%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Chard raw Opinion
Net carbs 0.64g 2.14g Chard raw
Protein 10.57g 1.8g Omelette
Fats 11.66g 0.2g Omelette
Carbs 0.64g 3.74g Chard raw
Calories 154kcal 19kcal Omelette
Sugar 0.31g 1.1g Omelette
Fiber 0g 1.6g Chard raw
Calcium 48mg 51mg Chard raw
Iron 1.48mg 1.8mg Chard raw
Magnesium 11mg 81mg Chard raw
Phosphorus 167mg 46mg Omelette
Potassium 117mg 379mg Chard raw
Sodium 155mg 213mg Omelette
Zinc 1.09mg 0.36mg Omelette
Copper 0.063mg 0.179mg Chard raw
Manganese 0.024mg 0.366mg Chard raw
Selenium 25.8µg 0.9µg Omelette
Vitamin A 617IU 6116IU Chard raw
Vitamin A RAE 172µg 306µg Chard raw
Vitamin E 1.29mg 1.89mg Chard raw
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.034mg 0.04mg Chard raw
Vitamin B2 0.386mg 0.09mg Omelette
Vitamin B3 0.064mg 0.4mg Chard raw
Vitamin B5 1.289mg 0.172mg Omelette
Vitamin B6 0.143mg 0.099mg Omelette
Folate 39µg 14µg Omelette
Vitamin B12 0.76µg 0µg Omelette
Vitamin K 4.5µg 830µg Chard raw
Tryptophan 0.14mg 0.017mg Omelette
Threonine 0.467mg 0.083mg Omelette
Isoleucine 0.565mg 0.147mg Omelette
Leucine 0.913mg 0.13mg Omelette
Lysine 0.767mg 0.099mg Omelette
Methionine 0.319mg 0.019mg Omelette
Phenylalanine 0.572mg 0.11mg Omelette
Valine 0.722mg 0.11mg Omelette
Histidine 0.26mg 0.036mg Omelette
Cholesterol 313mg 0mg Chard raw
Trans Fat 0.709g 0g Chard raw
Saturated Fat 3.319g 0.03g Chard raw
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 0.04g Omelette
Polyunsaturated fat 2.712g 0.07g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Omelette
222%
Chard raw
Minerals Daily Need Coverage Score
37%
Omelette
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 3.289g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.