Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chard raw vs. Caviar — In-Depth Nutrition Comparison

Compare

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
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
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

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
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
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%

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 Caviar
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Caviar
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
266%
Caviar
Minerals Daily Need Coverage Score
34%
Chard raw
153%
Caviar

Comparison summary

Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 588mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 1287mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 4.03g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $99.6)
Which food is lower in Sugar?
Caviar
Caviar is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Caviar
Caviar is relatively richer in minerals
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins

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.