Palm oil vs. Chard raw — In-Depth Nutrition Comparison
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Important differences between palm oil and chard raw
- Palm oil has more vitamin E; however, chard raw has more vitamin K, vitamin A, vitamin C, iron, copper, magnesium, and potassium.
- Chard raw's daily need coverage for vitamin K is 685% more.
- Palm oil has 1643 times more saturated fat than chard raw. Palm oil has 49.3g of saturated fat, while chard raw has 0.03g.
- Chard raw has a higher glycemic index than palm oil.
The food varieties used in the comparison are Oil, palm and Chard, swiss, raw.
Infographic
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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 | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +17900% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +743.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +10275% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +5900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 8µg | 830µg | 685% |
| Saturated fat | 49.3g | 0.03g | 224% |
| Fats | 100g | 0.2g | 154% |
| Vitamin E | 15.94mg | 1.89mg | 94% |
| Monounsaturated fat | 37g | 0.04g | 92% |
| Polyunsaturated fat | 9.3g | 0.07g | 62% |
| Calories | 884kcal | 19kcal | 43% |
| Vitamin A | 0µg | 306µg | 34% |
| Vitamin C | 0mg | 30mg | 33% |
| Iron | 0.01mg | 1.8mg | 22% |
| Copper | 0mg | 0.179mg | 20% |
| Magnesium | 0mg | 81mg | 19% |
| Manganese | 0.366mg | 16% | |
| Potassium | 0mg | 379mg | 11% |
| Sodium | 0mg | 213mg | 9% |
| Vitamin B6 | 0mg | 0.099mg | 8% |
| Phosphorus | 0mg | 46mg | 7% |
| Vitamin B2 | 0mg | 0.09mg | 7% |
| Fiber | 0g | 1.6g | 6% |
| Calcium | 0mg | 51mg | 5% |
| Folate | 0µg | 14µg | 4% |
| Protein | 0g | 1.8g | 4% |
| Choline | 0.3mg | 18mg | 3% |
| Vitamin B1 | 0mg | 0.04mg | 3% |
| Vitamin B5 | 0mg | 0.172mg | 3% |
| Vitamin B3 | 0mg | 0.4mg | 3% |
| Zinc | 0mg | 0.36mg | 3% |
| Selenium | 0µg | 0.9µg | 2% |
| Carbs | 0g | 3.74g | 1% |
| Net carbs | 0g | 2.14g | N/A |
| Sugar | 0g | 1.1g | N/A |
| Tryptophan | 0mg | 0.017mg | 0% |
| Threonine | 0mg | 0.083mg | 0% |
| Isoleucine | 0mg | 0.147mg | 0% |
| Leucine | 0mg | 0.13mg | 0% |
| Lysine | 0mg | 0.099mg | 0% |
| Methionine | 0mg | 0.019mg | 0% |
| Phenylalanine | 0mg | 0.11mg | 0% |
| Valine | 0mg | 0.11mg | 0% |
| Histidine | 0mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +49900% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +92400% |
| Contains more Poly. FatPolyunsaturated fat | +13185.7% |
| Contains less Sat. FatSaturated fat | -99.9% |