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  6. Chard raw vs. Chinook salmon

Chard raw vs. Chinook salmon — In-Depth Nutrition Comparison

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What are the differences between chard raw and chinook salmon?

  • Chard raw is higher in vitamin A, vitamin C, and manganese, yet chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% more.
  • Chard raw has 19 times more manganese than chinook salmon. While chard raw has 0.366mg of manganese, chinook salmon has only 0.019mg.
  • The amount of saturated fat in chard raw is lower.
  • The glycemic index of chinook salmon is lower.

We used Chard, swiss, raw and Fish, salmon, chinook, cooked, dry heat types in this article.

Infographic

Chard raw vs Chinook salmon 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +82.1%
Contains more IronIron +97.8%
Contains more CopperCopper +237.7%
Contains more ManganeseManganese +1826.3%
Contains more MagnesiumMagnesium +50.6%
Contains more PotassiumPotassium +33.2%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +706.5%
Contains less SodiumSodium -71.8%
Contains more SeleniumSelenium +5100%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin CVitamin C +631.7%
Contains more Vitamin AVitamin A +105.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more Vitamin B3Vitamin B3 +2411.3%
Contains more Vitamin B5Vitamin B5 +402.9%
Contains more Vitamin B6Vitamin B6 +366.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +150%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.044mg

All nutrients comparison - raw data values

Nutrient Chard raw Chinook salmon DV% diff.
Vitamin K 830µg 692%
Vitamin B12 0µg 2.87µg 120%
Selenium 0.9µg 46.8µg 83%
Vitamin B3 0.4mg 10.045mg 60%
Protein 1.8g 25.72g 48%
Phosphorus 46mg 371mg 46%
Vitamin C 30mg 4.1mg 29%
Vitamin B6 0.099mg 0.462mg 28%
Cholesterol 0mg 85mg 28%
Fats 0.2g 13.38g 20%
Polyunsaturated fat 0.07g 2.662g 17%
Vitamin A 306µg 149µg 17%
Manganese 0.366mg 0.019mg 15%
Saturated fat 0.03g 3.214g 14%
Monounsaturated fat 0.04g 5.742g 14%
Vitamin B5 0.172mg 0.865mg 14%
Copper 0.179mg 0.053mg 14%
Vitamin E 1.89mg 13%
Calories 19kcal 231kcal 11%
Iron 1.8mg 0.91mg 11%
Magnesium 81mg 122mg 10%
Sodium 213mg 60mg 7%
Fiber 1.6g 0g 6%
Folate 14µg 35µg 5%
Vitamin B2 0.09mg 0.154mg 5%
Potassium 379mg 505mg 4%
Choline 18mg 3%
Zinc 0.36mg 0.56mg 2%
Calcium 51mg 28mg 2%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g N/A
Vitamin B1 0.04mg 0.044mg 0%
Tryptophan 0.017mg 0.288mg 0%
Threonine 0.083mg 1.127mg 0%
Isoleucine 0.147mg 1.185mg 0%
Leucine 0.13mg 2.09mg 0%
Lysine 0.099mg 2.362mg 0%
Methionine 0.019mg 0.761mg 0%
Phenylalanine 0.11mg 1.004mg 0%
Valine 0.11mg 1.325mg 0%
Histidine 0.036mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g 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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.3%
Contains more OtherOther +-134%
Contains more ProteinProtein +1328.9%
Contains more FatsFats +6590%

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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +14255%
Contains more Poly. FatPolyunsaturated fat +3702.9%

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.