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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 C, and Vitamin A RAE, yet Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from 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.

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.
Chard raw
Chard raw
4
:
6
Mackerel
Mackerel
Contains more Calcium +240%
Contains more Iron +14.6%
Contains more Copper +90.4%
Contains more Manganese +1730%
Contains more Magnesium +19.8%
Contains more Phosphorus +504.3%
Contains less Sodium -61%
Contains more Zinc +161.1%
Contains more Selenium +5633.3%
Equal in Potassium - 401
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +240%
Contains more Iron +14.6%
Contains more Copper +90.4%
Contains more Manganese +1730%
Contains more Magnesium +19.8%
Contains more Phosphorus +504.3%
Contains less Sodium -61%
Contains more Zinc +161.1%
Contains more Selenium +5633.3%
Equal in Potassium - 401

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.
Chard raw
Chard raw
6
:
6
Mackerel
Mackerel
Contains more Vitamin A +3297.8%
Contains more Vitamin C +7400%
Contains more Folate +600%
Contains more Vitamin B1 +297.5%
Contains more Vitamin B2 +357.8%
Contains more Vitamin B3 +1612.5%
Contains more Vitamin B5 +475.6%
Contains more Vitamin B6 +364.6%
Contains more Vitamin B12 +∞%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +3297.8%
Contains more Vitamin C +7400%
Contains more Folate +600%
Contains more Vitamin B1 +297.5%
Contains more Vitamin B2 +357.8%
Contains more Vitamin B3 +1612.5%
Contains more Vitamin B5 +475.6%
Contains more Vitamin B6 +364.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +73.9%
Contains more Protein +1225%
Contains more Fats +8805%
Contains more Other +216.9%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Mackerel
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 Carbs +∞%
Contains more Water +73.9%
Contains more Protein +1225%
Contains more Fats +8805%
Contains more Other +216.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +17415%
Contains more Polyunsaturated fat +6042.9%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +17415%
Contains more Polyunsaturated fat +6042.9%

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 Mackerel
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Mackerel Opinion
Net carbs 2.14g 0g Chard raw
Protein 1.8g 23.85g Mackerel
Fats 0.2g 17.81g Mackerel
Carbs 3.74g 0g Chard raw
Calories 19kcal 262kcal Mackerel
Sugar 1.1g Mackerel
Fiber 1.6g 0g Chard raw
Calcium 51mg 15mg Chard raw
Iron 1.8mg 1.57mg Chard raw
Magnesium 81mg 97mg Mackerel
Phosphorus 46mg 278mg Mackerel
Potassium 379mg 401mg Mackerel
Sodium 213mg 83mg Mackerel
Zinc 0.36mg 0.94mg Mackerel
Copper 0.179mg 0.094mg Chard raw
Manganese 0.366mg 0.02mg Chard raw
Selenium 0.9µg 51.6µg Mackerel
Vitamin A 6116IU 180IU Chard raw
Vitamin A RAE 306µg 54µg Chard raw
Vitamin E 1.89mg Chard raw
Vitamin C 30mg 0.4mg Chard raw
Vitamin B1 0.04mg 0.159mg Mackerel
Vitamin B2 0.09mg 0.412mg Mackerel
Vitamin B3 0.4mg 6.85mg Mackerel
Vitamin B5 0.172mg 0.99mg Mackerel
Vitamin B6 0.099mg 0.46mg Mackerel
Folate 14µg 2µg Chard raw
Vitamin B12 0µg 19µg Mackerel
Vitamin K 830µg Chard raw
Tryptophan 0.017mg 0.267mg Mackerel
Threonine 0.083mg 1.045mg Mackerel
Isoleucine 0.147mg 1.099mg Mackerel
Leucine 0.13mg 1.938mg Mackerel
Lysine 0.099mg 2.19mg Mackerel
Methionine 0.019mg 0.706mg Mackerel
Phenylalanine 0.11mg 0.931mg Mackerel
Valine 0.11mg 1.228mg Mackerel
Histidine 0.036mg 0.702mg Mackerel
Cholesterol 0mg 75mg Chard raw
Saturated Fat 0.03g 4.176g Chard raw
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 0.04g 7.006g Mackerel
Polyunsaturated fat 0.07g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
222%
Chard raw
235%
Mackerel
Minerals Daily Need Coverage Score
34%
Chard raw
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 130mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 4.146g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $6.6)
Which food is richer in minerals?
?
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.
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. 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.