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  6. Orange juice vs. Chard raw

Orange juice vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between orange juice and chard raw

  • Orange juice has more vitamin C; however, chard raw is higher in vitamin K, vitamin A, iron, magnesium, manganese, copper, vitamin E, and fiber.
  • Chard raw covers your daily need for vitamin K, 692% more than orange juice.
  • Orange juice has 2 times more vitamin C than chard raw. While orange juice has 50mg of vitamin C, chard raw has only 30mg.
  • Orange juice has less sodium.
  • The glycemic index of orange juice is higher.

These are the specific foods used in this comparison Orange juice, raw and Chard, swiss, raw.

Infographic

Orange juice 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% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +636.4%
Contains more CalciumCalcium +363.6%
Contains more PotassiumPotassium +89.5%
Contains more IronIron +800%
Contains more CopperCopper +306.8%
Contains more ZincZinc +620%
Contains more PhosphorusPhosphorus +170.6%
Contains more ManganeseManganese +2514.3%
Contains more SeleniumSelenium +800%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 CVitamin C +66.7%
Contains more Vitamin B1Vitamin B1 +125%
Contains more FolateFolate +114.3%
Contains more Vitamin AVitamin A +2960%
Contains more Vitamin EVitamin E +4625%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +147.5%
Contains more Vitamin KVitamin K +829900%
Contains more CholineCholine +190.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B5 ~0.172mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Vitamin A 10µg 306µg 33%
Vitamin C 50mg 30mg 22%
Iron 0.2mg 1.8mg 20%
Magnesium 11mg 81mg 17%
Manganese 0.014mg 0.366mg 15%
Copper 0.044mg 0.179mg 15%
Vitamin E 0.04mg 1.89mg 12%
Sodium 1mg 213mg 9%
Fiber 0.2g 1.6g 6%
Vitamin B6 0.04mg 0.099mg 5%
Potassium 200mg 379mg 5%
Vitamin B2 0.03mg 0.09mg 5%
Vitamin B1 0.09mg 0.04mg 4%
Phosphorus 17mg 46mg 4%
Calcium 11mg 51mg 4%
Folate 30µg 14µg 4%
Zinc 0.05mg 0.36mg 3%
Carbs 10.4g 3.74g 2%
Choline 6.2mg 18mg 2%
Protein 0.7g 1.8g 2%
Calories 45kcal 19kcal 1%
Selenium 0.1µg 0.9µg 1%
Fats 0.2g 0.2g 0%
Net carbs 10.2g 2.14g N/A
Sugar 8.4g 1.1g N/A
Vitamin B3 0.4mg 0.4mg 0%
Vitamin B5 0.19mg 0.172mg 0%
Saturated fat 0.024g 0.03g 0%
Monounsaturated fat 0.036g 0.04g 0%
Polyunsaturated fat 0.04g 0.07g 0%
Tryptophan 0.002mg 0.017mg 0%
Threonine 0.008mg 0.083mg 0%
Isoleucine 0.008mg 0.147mg 0%
Leucine 0.013mg 0.13mg 0%
Lysine 0.009mg 0.099mg 0%
Methionine 0.003mg 0.019mg 0%
Phenylalanine 0.009mg 0.11mg 0%
Valine 0.011mg 0.11mg 0%
Histidine 0.003mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 CarbsCarbs +178.1%
Contains more ProteinProtein +157.1%
Contains more OtherOther +300%
~equal in Fats ~0.2g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 less Sat. FatSaturated fat -20%
Contains more Mono. FatMonounsaturated fat +11.1%
Contains more Poly. FatPolyunsaturated fat +75%

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.