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Chard raw vs. Sea bass — In-Depth Nutrition Comparison

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A recap on differences between chard raw and sea bass

  • Chard raw is higher in vitamin A, vitamin C, copper, and manganese, yet sea bass is higher in vitamin B12, selenium, phosphorus, vitamin B6, and vitamin B5.
  • Sea bass covers your daily vitamin B12 needs 184% more than chard raw.
  • The glycemic index of sea bass is lower.

Food varieties used in this article are Chard, swiss, raw and Fish, bass, striped, cooked, dry heat.

Infographic

Chard raw vs Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +168.4%
Contains more PotassiumPotassium +15.5%
Contains more IronIron +66.7%
Contains more CopperCopper +347.5%
Contains more ManganeseManganese +1826.3%
Contains more ZincZinc +41.7%
Contains more PhosphorusPhosphorus +452.2%
Contains less SodiumSodium -58.7%
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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +887.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B3Vitamin B3 +539.5%
Contains more Vitamin B5Vitamin B5 +402.9%
Contains more Vitamin B6Vitamin B6 +249.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.3%
Contains more OtherOther +73.9%
Contains more ProteinProtein +1162.8%
Contains more FatsFats +1395%

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +2015%
Contains more Poly. FatPolyunsaturated fat +1335.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Sea bass
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Sea bass DV% diff.
Vitamin K 830µg 692%
Vitamin B12 0µg 4.41µg 184%
Selenium 0.9µg 46.8µg 83%
Protein 1.8g 22.73g 42%
Cholesterol 0mg 103mg 34%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 31µg 31%
Phosphorus 46mg 254mg 30%
Vitamin B6 0.099mg 0.346mg 19%
Manganese 0.366mg 0.019mg 15%
Copper 0.179mg 0.04mg 15%
Vitamin B5 0.172mg 0.865mg 14%
Vitamin E 1.89mg 13%
Vitamin B3 0.4mg 2.558mg 13%
Iron 1.8mg 1.08mg 9%
Magnesium 81mg 51mg 7%
Fiber 1.6g 0g 6%
Vitamin B1 0.04mg 0.115mg 6%
Polyunsaturated fat 0.07g 1.005g 6%
Sodium 213mg 88mg 5%
Calories 19kcal 124kcal 5%
Vitamin B2 0.09mg 0.037mg 4%
Fats 0.2g 2.99g 4%
Calcium 51mg 19mg 3%
Choline 18mg 3%
Saturated fat 0.03g 0.65g 3%
Potassium 379mg 328mg 2%
Monounsaturated fat 0.04g 0.846g 2%
Zinc 0.36mg 0.51mg 1%
Carbs 3.74g 0g 1%
Folate 14µg 10µg 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.255mg 0%
Threonine 0.083mg 0.997mg 0%
Isoleucine 0.147mg 1.047mg 0%
Leucine 0.13mg 1.848mg 0%
Lysine 0.099mg 2.088mg 0%
Methionine 0.019mg 0.673mg 0%
Phenylalanine 0.11mg 0.887mg 0%
Valine 0.11mg 1.171mg 0%
Histidine 0.036mg 0.669mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.75g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Sea bass
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
185%
Chard raw
60%
Sea bass
Minerals Daily Need Coverage Score
34%
Chard raw
52%
Sea bass

Comparison summary

Which food is lower in Sugar?
Sea bass
Sea bass is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Sea bass
Sea bass contains less Sodium (difference - 125mg)
Which food is lower in glycemic index?
Sea bass
Sea bass is lower in glycemic index (difference - 32)
Which food is cheaper?
Sea bass
Sea bass is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 103mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.62g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.