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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 A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 688% more.
  • The glycemic index of omelette is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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 ZincZinc +202.8%
Contains more PhosphorusPhosphorus +263%
Contains less SodiumSodium -27.2%
Contains more SeleniumSelenium +2766.7%
Contains more MagnesiumMagnesium +636.4%
Contains more PotassiumPotassium +223.9%
Contains more IronIron +21.6%
Contains more CopperCopper +184.1%
Contains more ManganeseManganese +1425%
~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.
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +328.9%
Contains more Vitamin B5Vitamin B5 +649.4%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +178.6%
Contains more CholineCholine +1275.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +77.9%
Contains more Vitamin EVitamin E +46.5%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin KVitamin K +18344.4%

All nutrients comparison - raw data values

Nutrient Omelette Chard raw DV% diff.
Vitamin K 4.5µg 830µg 688%
Cholesterol 313mg 0mg 104%
Selenium 25.8µg 0.9µg 45%
Choline 247.6mg 18mg 42%
Vitamin C 0mg 30mg 33%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.09mg 23%
Vitamin B5 1.289mg 0.172mg 22%
Protein 10.57g 1.8g 18%
Fats 11.66g 0.2g 18%
Polyunsaturated fat 2.712g 0.07g 18%
Magnesium 11mg 81mg 17%
Phosphorus 167mg 46mg 17%
Vitamin A 172µg 306µg 15%
Manganese 0.024mg 0.366mg 15%
Saturated fat 3.319g 0.03g 15%
Copper 0.063mg 0.179mg 13%
Monounsaturated fat 4.843g 0.04g 12%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Potassium 117mg 379mg 8%
Calories 154kcal 19kcal 7%
Zinc 1.09mg 0.36mg 7%
Fiber 0g 1.6g 6%
Folate 39µg 14µg 6%
Vitamin E 1.29mg 1.89mg 4%
Iron 1.48mg 1.8mg 4%
Sodium 155mg 213mg 3%
Vitamin B6 0.143mg 0.099mg 3%
Vitamin B3 0.064mg 0.4mg 2%
Vitamin B1 0.034mg 0.04mg 1%
Carbs 0.64g 3.74g 1%
Net carbs 0.64g 2.14g N/A
Calcium 48mg 51mg 0%
Sugar 0.31g 1.1g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.017mg 0%
Threonine 0.467mg 0.083mg 0%
Isoleucine 0.565mg 0.147mg 0%
Leucine 0.913mg 0.13mg 0%
Lysine 0.767mg 0.099mg 0%
Methionine 0.319mg 0.019mg 0%
Phenylalanine 0.572mg 0.11mg 0%
Valine 0.722mg 0.11mg 0%
Histidine 0.26mg 0.036mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +487.2%
Contains more FatsFats +5730%
Contains more CarbsCarbs +484.4%
Contains more WaterWater +21.7%
Contains more OtherOther +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 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 +12007.5%
Contains more Poly. FatPolyunsaturated fat +3774.3%
Contains less Sat. FatSaturated fat -99.1%

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.