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  6. Chard raw vs. Crab stick

Chard raw vs. Crab stick — In-Depth Nutrition Comparison

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A recap on differences between chard raw and crab stick

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, copper, and manganese, yet crab stick is higher in selenium, phosphorus, and vitamin B12.
  • Chard raw covers your daily vitamin K needs 691% more than crab stick.
  • The amount of sodium in chard raw is lower.
  • The glycemic index of chard raw is lower.

Food varieties used in this article are Chard, swiss, raw and Crustaceans, crab, alaska king, imitation, made from surimi.

Infographic

Chard raw vs Crab stick 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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more MagnesiumMagnesium +88.4%
Contains more CalciumCalcium +292.3%
Contains more PotassiumPotassium +321.1%
Contains more IronIron +361.5%
Contains more CopperCopper +459.4%
Contains less SodiumSodium -59.7%
Contains more ManganeseManganese +3227.3%
Contains more PhosphorusPhosphorus +513%
Contains more SeleniumSelenium +2377.8%
~equal in Zinc ~0.33mg

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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1011.8%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +207400%
Contains more FolateFolate +∞%
Contains more CholineCholine +38.5%
Contains more Vitamin B3Vitamin B3 +55%
Contains more Vitamin B6Vitamin B6 +31.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Crab stick DV% diff.
Vitamin K 830µg 0.4µg 691%
Selenium 0.9µg 22.3µg 39%
Phosphorus 46mg 282mg 34%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Vitamin B12 0µg 0.57µg 24%
Iron 1.8mg 0.39mg 18%
Copper 0.179mg 0.032mg 16%
Manganese 0.366mg 0.011mg 15%
Sodium 213mg 529mg 14%
Protein 1.8g 7.62g 12%
Vitamin E 1.89mg 0.17mg 11%
Magnesium 81mg 43mg 9%
Potassium 379mg 90mg 9%
Cholesterol 0mg 20mg 7%
Calories 19kcal 95kcal 4%
Folate 14µg 0µg 4%
Fiber 1.6g 0.5g 4%
Calcium 51mg 13mg 4%
Carbs 3.74g 15g 4%
Vitamin B5 0.172mg 0mg 3%
Vitamin B6 0.099mg 0.13mg 2%
Choline 18mg 13mg 1%
Saturated fat 0.03g 0.216g 1%
Monounsaturated fat 0.04g 0.275g 1%
Fructose 0.62g 1%
Vitamin B3 0.4mg 0.62mg 1%
Vitamin B2 0.09mg 0.08mg 1%
Starch 3.5g 1%
Vitamin B1 0.04mg 0.03mg 1%
Fats 0.2g 0.46g 0%
Net carbs 2.14g 14.5g N/A
Sugar 1.1g 6.25g N/A
Zinc 0.36mg 0.33mg 0%
Trans fat 0g 0.008g N/A
Polyunsaturated fat 0.07g 0.143g 0%
Tryptophan 0.017mg 0.075mg 0%
Threonine 0.083mg 0.285mg 0%
Isoleucine 0.147mg 0.23mg 0%
Leucine 0.13mg 0.607mg 0%
Lysine 0.099mg 0.707mg 0%
Methionine 0.019mg 0.261mg 0%
Phenylalanine 0.11mg 0.26mg 0%
Valine 0.11mg 0.286mg 0%
Histidine 0.036mg 0.156mg 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g 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
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more WaterWater +24.1%
Contains more ProteinProtein +323.3%
Contains more FatsFats +130%
Contains more CarbsCarbs +301.1%
Contains more OtherOther +41.3%

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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains less Sat. FatSaturated fat -86.1%
Contains more Mono. FatMonounsaturated fat +587.5%
Contains more Poly. FatPolyunsaturated fat +104.3%

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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.