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  6. Chard raw vs. Mackerel

Chard raw vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between chard raw and mackerel

  • Chard raw is richer in vitamin A and vitamin C, yet mackerel is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and vitamin B2.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Chard raw contains 75 times more vitamin C than mackerel. Chard raw contains 30mg of vitamin C, while mackerel contains 0.4mg.
  • Chard raw contains less saturated fat.
  • Mackerel has a lower glycemic index than chard raw.

Food types used in this article are Chard, swiss, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Chard raw vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +240%
Contains more IronIron +14.6%
Contains more CopperCopper +90.4%
Contains more ManganeseManganese +1730%
Contains more MagnesiumMagnesium +19.8%
Contains more ZincZinc +161.1%
Contains more PhosphorusPhosphorus +504.3%
Contains less SodiumSodium -61%
Contains more SeleniumSelenium +5633.3%
~equal in Potassium ~401mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +297.5%
Contains more Vitamin B2Vitamin B2 +357.8%
Contains more Vitamin B3Vitamin B3 +1612.5%
Contains more Vitamin B5Vitamin B5 +475.6%
Contains more Vitamin B6Vitamin B6 +364.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Vitamin K 830µg 692%
Selenium 0.9µg 51.6µg 92%
Protein 1.8g 23.85g 44%
Vitamin B3 0.4mg 6.85mg 40%
Phosphorus 46mg 278mg 33%
Vitamin C 30mg 0.4mg 33%
Vitamin B6 0.099mg 0.46mg 28%
Vitamin A 306µg 54µg 28%
Polyunsaturated fat 0.07g 4.3g 28%
Fats 0.2g 17.81g 27%
Cholesterol 0mg 75mg 25%
Vitamin B2 0.09mg 0.412mg 25%
Saturated fat 0.03g 4.176g 19%
Monounsaturated fat 0.04g 7.006g 17%
Vitamin B5 0.172mg 0.99mg 16%
Manganese 0.366mg 0.02mg 15%
Vitamin E 1.89mg 13%
Calories 19kcal 262kcal 12%
Vitamin B1 0.04mg 0.159mg 10%
Copper 0.179mg 0.094mg 9%
Sodium 213mg 83mg 6%
Fiber 1.6g 0g 6%
Zinc 0.36mg 0.94mg 5%
Calcium 51mg 15mg 4%
Magnesium 81mg 97mg 4%
Iron 1.8mg 1.57mg 3%
Folate 14µg 2µg 3%
Choline 18mg 3%
Carbs 3.74g 0g 1%
Potassium 379mg 401mg 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.267mg 0%
Threonine 0.083mg 1.045mg 0%
Isoleucine 0.147mg 1.099mg 0%
Leucine 0.13mg 1.938mg 0%
Lysine 0.099mg 2.19mg 0%
Methionine 0.019mg 0.706mg 0%
Phenylalanine 0.11mg 0.931mg 0%
Valine 0.11mg 1.228mg 0%
Histidine 0.036mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +73.9%
Contains more ProteinProtein +1225%
Contains more FatsFats +8805%
Contains more OtherOther +216.9%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +17415%
Contains more Poly. FatPolyunsaturated fat +6042.9%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.