Orange vs. Chard raw — In-Depth Nutrition Comparison
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What are the differences between oranges and chard raw?
- Oranges are higher in vitamin C, yet chard raw is higher in vitamin K, vitamin A, iron, magnesium, copper, manganese, vitamin E, and potassium.
- Chard raw's daily need coverage for vitamin K is 692% more.
- Oranges have 2 times more vitamin C than chard raw. While oranges have 53.2mg of vitamin C, chard raw has only 30mg.
- The glycemic index of chard raw is lower.
We used Oranges, raw, all commercial varieties and Chard, swiss, raw types in this article.
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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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +710% |
| Contains more CalciumCalcium | +27.5% |
| Contains more PotassiumPotassium | +109.4% |
| Contains more IronIron | +1700% |
| Contains more CopperCopper | +297.8% |
| Contains more ZincZinc | +414.3% |
| Contains more PhosphorusPhosphorus | +228.6% |
| Contains more ManganeseManganese | +1364% |
| Contains more SeleniumSelenium | +80% |
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 | +77.3% |
| Contains more Vitamin B1Vitamin B1 | +117.5% |
| Contains more Vitamin B5Vitamin B5 | +45.3% |
| Contains more FolateFolate | +114.3% |
| Contains more Vitamin AVitamin A | +2681.8% |
| Contains more Vitamin EVitamin E | +950% |
| Contains more Vitamin B2Vitamin B2 | +125% |
| Contains more Vitamin B3Vitamin B3 | +41.8% |
| Contains more Vitamin B6Vitamin B6 | +65% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +114.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 830µg | 692% |
| Vitamin A | 11µg | 306µg | 33% |
| Vitamin C | 53.2mg | 30mg | 26% |
| Iron | 0.1mg | 1.8mg | 21% |
| Magnesium | 10mg | 81mg | 17% |
| Manganese | 0.025mg | 0.366mg | 15% |
| Copper | 0.045mg | 0.179mg | 15% |
| Vitamin E | 0.18mg | 1.89mg | 11% |
| Sodium | 0mg | 213mg | 9% |
| Potassium | 181mg | 379mg | 6% |
| Phosphorus | 14mg | 46mg | 5% |
| Vitamin B1 | 0.087mg | 0.04mg | 4% |
| Folate | 30µg | 14µg | 4% |
| Vitamin B2 | 0.04mg | 0.09mg | 4% |
| Vitamin B6 | 0.06mg | 0.099mg | 3% |
| Zinc | 0.07mg | 0.36mg | 3% |
| Fiber | 2.4g | 1.6g | 3% |
| Carbs | 11.75g | 3.74g | 3% |
| Choline | 8.4mg | 18mg | 2% |
| Vitamin B5 | 0.25mg | 0.172mg | 2% |
| Protein | 0.94g | 1.8g | 2% |
| Calories | 47kcal | 19kcal | 1% |
| Vitamin B3 | 0.282mg | 0.4mg | 1% |
| Selenium | 0.5µg | 0.9µg | 1% |
| Calcium | 40mg | 51mg | 1% |
| Fats | 0.12g | 0.2g | 0% |
| Net carbs | 9.35g | 2.14g | N/A |
| Sugar | 9.35g | 1.1g | N/A |
| Saturated fat | 0.015g | 0.03g | 0% |
| Monounsaturated fat | 0.023g | 0.04g | 0% |
| Polyunsaturated fat | 0.025g | 0.07g | 0% |
| Tryptophan | 0.009mg | 0.017mg | 0% |
| Threonine | 0.015mg | 0.083mg | 0% |
| Isoleucine | 0.025mg | 0.147mg | 0% |
| Leucine | 0.023mg | 0.13mg | 0% |
| Lysine | 0.047mg | 0.099mg | 0% |
| Methionine | 0.02mg | 0.019mg | 0% |
| Phenylalanine | 0.031mg | 0.11mg | 0% |
| Valine | 0.04mg | 0.11mg | 0% |
| Histidine | 0.018mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +214.2% |
| Contains more ProteinProtein | +91.5% |
| Contains more FatsFats | +66.7% |
| Contains more OtherOther | +263.6% |
~equal in
Water
~92.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +73.9% |
| Contains more Poly. FatPolyunsaturated fat | +180% |