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  6. Chard raw vs. Caviar

Chard raw vs. Caviar — In-Depth Nutrition Comparison

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How are chard raw and caviar different?

  • Chard raw is higher in vitamin K and vitamin A; however, caviar is richer in vitamin B12, iron, selenium, choline, vitamin B5, and magnesium.
  • Daily need coverage for vitamin B12 for caviar is 833% higher.
  • Chard raw contains 1383 times more vitamin K than caviar. While chard raw contains 830µg of vitamin K, caviar contains only 0.6µg.
  • Chard raw has less sodium.
  • Caviar has a lower glycemic index (0) than chard raw (32).

Chard, swiss, raw and Fish, caviar, black, and red, granular are the varieties used in this article.

Infographic

Chard raw vs Caviar 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%
Caviar
Caviar
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +109.4%
Contains more CopperCopper +62.7%
Contains less SodiumSodium -85.8%
Contains more ManganeseManganese +632%
Contains more MagnesiumMagnesium +270.4%
Contains more CalciumCalcium +439.2%
Contains more IronIron +560%
Contains more ZincZinc +163.9%
Contains more PhosphorusPhosphorus +673.9%
Contains more SeleniumSelenium +7177.8%

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%
Caviar
Caviar
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12.9%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin KVitamin K +138233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +588.9%
Contains more Vitamin B5Vitamin B5 +1934.9%
Contains more Vitamin B6Vitamin B6 +223.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +257.1%
Contains more CholineCholine +2627.2%
~equal in Vitamin E ~1.89mg

All nutrients comparison - raw data values

Nutrient Chard raw Caviar DV% diff.
Vitamin B12 0µg 20µg 833%
Vitamin K 830µg 0.6µg 691%
Cholesterol 0mg 588mg 196%
Iron 1.8mg 11.88mg 126%
Selenium 0.9µg 65.5µg 117%
Choline 18mg 490.9mg 86%
Vitamin B5 0.172mg 3.5mg 67%
Sodium 213mg 1500mg 56%
Magnesium 81mg 300mg 52%
Polyunsaturated fat 0.07g 7.405g 49%
Protein 1.8g 24.6g 46%
Phosphorus 46mg 356mg 44%
Vitamin B2 0.09mg 0.62mg 41%
Vitamin C 30mg 0mg 33%
Fats 0.2g 17.9g 27%
Calcium 51mg 275mg 22%
Saturated fat 0.03g 4.06g 18%
Vitamin B6 0.099mg 0.32mg 17%
Vitamin D 0IU 117IU 15%
Vitamin D 0µg 2.9µg 15%
Manganese 0.366mg 0.05mg 14%
Vitamin B1 0.04mg 0.19mg 13%
Calories 19kcal 264kcal 12%
Monounsaturated fat 0.04g 4.631g 11%
Folate 14µg 50µg 9%
Copper 0.179mg 0.11mg 8%
Fiber 1.6g 0g 6%
Potassium 379mg 181mg 6%
Zinc 0.36mg 0.95mg 5%
Vitamin A 306µg 271µg 4%
Vitamin B3 0.4mg 0.12mg 2%
Carbs 3.74g 4g 0%
Net carbs 2.14g 4g N/A
Sugar 1.1g 0g N/A
Vitamin E 1.89mg 1.89mg 0%
Tryptophan 0.017mg 0.323mg 0%
Threonine 0.083mg 1.263mg 0%
Isoleucine 0.147mg 1.035mg 0%
Leucine 0.13mg 2.133mg 0%
Lysine 0.099mg 1.834mg 0%
Methionine 0.019mg 0.646mg 0%
Phenylalanine 0.11mg 1.071mg 0%
Valine 0.11mg 1.263mg 0%
Histidine 0.036mg 0.649mg 0%
Omega-3 - EPA 0g 2.741g N/A
Omega-3 - DHA 0g 3.8g N/A
Omega-3 - DPA 0g 0.229g 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
Caviar
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more WaterWater +95.1%
Contains more ProteinProtein +1266.7%
Contains more FatsFats +8850%
Contains more OtherOther +275%
~equal in Carbs ~4g

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
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +11477.5%
Contains more Poly. FatPolyunsaturated fat +10478.6%

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.