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  6. Chard raw vs. Crab

Chard raw vs. Crab — In-Depth Nutrition Comparison

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How are chard raw and crab different?

  • Chard raw is richer in vitamin K, vitamin A, and vitamin C, while crab is higher in vitamin B12, selenium, copper, zinc, phosphorus, and vitamin B5.
  • Chard raw covers your daily need for vitamin K, 691% more than crab.
  • Chard raw contains 3058 times more vitamin A than crab. Chard raw contains 6116IU of vitamin A, while crab contains 2IU.
  • Chard raw has a higher glycemic index (32) than crab (0).

Chard, swiss, raw and Crustaceans, crab, blue, canned types were used in this article.

Infographic

Chard raw vs Crab 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%
Crab
Crab
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +46.3%
Contains more IronIron +260%
Contains less SodiumSodium -62.2%
Contains more ManganeseManganese +394.6%
Contains more CalciumCalcium +78.4%
Contains more CopperCopper +354.7%
Contains more ZincZinc +958.3%
Contains more PhosphorusPhosphorus +408.7%
Contains more SeleniumSelenium +4666.7%

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%
Crab
Crab
6
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin KVitamin K +276566.7%
Contains more Vitamin B3Vitamin B3 +586.8%
Contains more Vitamin B5Vitamin B5 +479.7%
Contains more Vitamin B6Vitamin B6 +57.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +264.3%
Contains more CholineCholine +349.4%
~equal in Vitamin E ~1.84mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.093mg

All nutrients comparison - raw data values

Nutrient Chard raw Crab DV% diff.
Vitamin K 830µg 0.3µg 691%
Vitamin B12 0µg 3.33µg 139%
Selenium 0.9µg 42.9µg 76%
Copper 0.179mg 0.814mg 71%
Vitamin A 306µg 1µg 34%
Protein 1.8g 17.88g 32%
Cholesterol 0mg 97mg 32%
Zinc 0.36mg 3.81mg 31%
Vitamin C 30mg 3.3mg 30%
Phosphorus 46mg 234mg 27%
Vitamin B5 0.172mg 0.997mg 17%
Iron 1.8mg 0.5mg 16%
Sodium 213mg 563mg 15%
Vitamin B3 0.4mg 2.747mg 15%
Manganese 0.366mg 0.074mg 13%
Magnesium 81mg 36mg 11%
Choline 18mg 80.9mg 11%
Folate 14µg 51µg 9%
Fiber 1.6g 0g 6%
Potassium 379mg 259mg 4%
Calcium 51mg 91mg 4%
Vitamin B6 0.099mg 0.156mg 4%
Calories 19kcal 83kcal 3%
Vitamin B1 0.04mg 0.023mg 1%
Carbs 3.74g 0g 1%
Fats 0.2g 0.74g 1%
Saturated fat 0.03g 0.201g 1%
Polyunsaturated fat 0.07g 0.258g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Vitamin E 1.89mg 1.84mg 0%
Vitamin B2 0.09mg 0.093mg 0%
Trans fat 0g 0.014g N/A
Monounsaturated fat 0.04g 0.129g 0%
Tryptophan 0.017mg 0.226mg 0%
Threonine 0.083mg 0.727mg 0%
Isoleucine 0.147mg 0.776mg 0%
Leucine 0.13mg 1.307mg 0%
Lysine 0.099mg 1.386mg 0%
Methionine 0.019mg 0.452mg 0%
Phenylalanine 0.11mg 0.708mg 0%
Valine 0.11mg 0.806mg 0%
Histidine 0.036mg 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
Crab
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.3%
Contains more ProteinProtein +893.3%
Contains more FatsFats +270%
~equal in Other ~1.69g

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
Crab
Crab
2
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +222.5%
Contains more Poly. FatPolyunsaturated fat +268.6%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.