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  6. Chard raw vs. Oregano

Chard raw vs. Oregano — In-Depth Nutrition Comparison

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The main differences between chard raw and oregano

  • Chard raw is richer in vitamin K and vitamin A, yet oregano is richer in iron, manganese, fiber, calcium, vitamin E, vitamin B6, folate, and copper.
  • Daily need coverage for iron for oregano is 438% higher.
  • Chard raw contains 4 times more vitamin A than oregano. Chard raw contains 6116 IU of vitamin A, while oregano contains 1701 IU.
  • Oregano has a lower glycemic index than chard raw.

Food types used in this article are Chard, swiss, raw and Spices, oregano, dried.

Infographic

Chard raw vs Oregano 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Oregano
Oregano
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +3031.4%
Contains more PotassiumPotassium +232.5%
Contains more IronIron +1944.4%
Contains more CopperCopper +253.6%
Contains more ZincZinc +647.2%
Contains more PhosphorusPhosphorus +221.7%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +1263.4%
Contains more SeleniumSelenium +400%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Contains more Vitamin CVitamin C +1204.3%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin KVitamin K +33.5%
Contains more Vitamin EVitamin E +866.1%
Contains more Vitamin B1Vitamin B1 +342.5%
Contains more Vitamin B2Vitamin B2 +486.7%
Contains more Vitamin B3Vitamin B3 +1060%
Contains more Vitamin B5Vitamin B5 +435.5%
Contains more Vitamin B6Vitamin B6 +954.5%
Contains more FolateFolate +1592.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Oregano DV% diff.
Iron 1.8mg 36.8mg 438%
Manganese 0.366mg 4.99mg 201%
Vitamin K 830µg 621.7µg 174%
Fiber 1.6g 42.5g 164%
Calcium 51mg 1597mg 155%
Vitamin E 1.89mg 18.26mg 109%
Vitamin B6 0.099mg 1.044mg 73%
Folate 14µg 237µg 56%
Copper 0.179mg 0.633mg 50%
Magnesium 81mg 270mg 45%
Vitamin B2 0.09mg 0.528mg 34%
Vitamin C 30mg 2.3mg 31%
Vitamin B3 0.4mg 4.64mg 27%
Potassium 379mg 1260mg 26%
Vitamin A 306µg 85µg 25%
Carbs 3.74g 68.92g 22%
Zinc 0.36mg 2.69mg 21%
Phosphorus 46mg 148mg 15%
Vitamin B5 0.172mg 0.921mg 15%
Protein 1.8g 9g 14%
Calories 19kcal 265kcal 12%
Vitamin B1 0.04mg 0.177mg 11%
Polyunsaturated fat 0.07g 1.369g 9%
Sodium 213mg 25mg 8%
Selenium 0.9µg 4.5µg 7%
Saturated fat 0.03g 1.551g 7%
Fats 0.2g 4.28g 6%
Choline 18mg 32.3mg 3%
Monounsaturated fat 0.04g 0.716g 2%
Fructose 1.13g 1%
Protein per 100 calories 9.5g 3.4g N/A
Calories per 10 g protein 106kcal 294kcal N/A
Weight per 100 calories 526g 38g N/A
Unsaturated / Saturated Fat ratio 3.7 1.3 N/A
Net carbs 2.14g 26.42g N/A
Sugar 1.1g 4.09g N/A
Tryptophan 0.017mg 0.203mg 0%
Threonine 0.083mg 0.322mg 0%
Isoleucine 0.147mg 0.441mg 0%
Leucine 0.13mg 0.78mg 0%
Lysine 0.099mg 0.5mg 0%
Methionine 0.019mg 0.127mg 0%
Phenylalanine 0.11mg 0.449mg 0%
Valine 0.11mg 0.585mg 0%
Histidine 0.036mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more WaterWater +833.1%
Contains more ProteinProtein +400%
Contains more FatsFats +2040%
Contains more CarbsCarbs +1742.8%
Contains more OtherOther +391.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +1690%
Contains more Poly. FatPolyunsaturated fat +1855.7%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.