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  6. Chard raw vs. Salmon raw

Chard raw vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between chard raw and salmon raw

  • Chard raw has more vitamin A and vitamin C; however, salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, and phosphorus.
  • Salmon raw covers your daily need for vitamin B12, 133% more than chard raw.
  • The glycemic index of chard raw is higher.

These are the specific foods used in this comparison Chard, swiss, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Chard raw vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +325%
Contains more IronIron +125%
Contains more ManganeseManganese +2187.5%
Contains more PotassiumPotassium +29.3%
Contains more CopperCopper +39.7%
Contains more ZincZinc +77.8%
Contains more PhosphorusPhosphorus +334.8%
Contains less SodiumSodium -79.3%
Contains more SeleniumSelenium +3955.6%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2450%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +465%
Contains more Vitamin B2Vitamin B2 +322.2%
Contains more Vitamin B3Vitamin B3 +1865%
Contains more Vitamin B5Vitamin B5 +867.4%
Contains more Vitamin B6Vitamin B6 +726.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +78.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Salmon raw DV% diff.
Vitamin K 830µg 692%
Vitamin B12 0µg 3.18µg 133%
Selenium 0.9µg 36.5µg 65%
Vitamin B6 0.099mg 0.818mg 55%
Vitamin B3 0.4mg 7.86mg 47%
Protein 1.8g 19.84g 36%
Vitamin A 306µg 12µg 33%
Vitamin C 30mg 0mg 33%
Vitamin B5 0.172mg 1.664mg 30%
Phosphorus 46mg 200mg 22%
Vitamin B2 0.09mg 0.38mg 22%
Cholesterol 0mg 55mg 18%
Vitamin B1 0.04mg 0.226mg 16%
Polyunsaturated fat 0.07g 2.539g 16%
Manganese 0.366mg 0.016mg 15%
Vitamin E 1.89mg 13%
Iron 1.8mg 0.8mg 13%
Magnesium 81mg 29mg 12%
Fats 0.2g 6.34g 9%
Copper 0.179mg 0.25mg 8%
Sodium 213mg 44mg 7%
Calories 19kcal 142kcal 6%
Fiber 1.6g 0g 6%
Monounsaturated fat 0.04g 2.103g 5%
Calcium 51mg 12mg 4%
Saturated fat 0.03g 0.981g 4%
Zinc 0.36mg 0.64mg 3%
Potassium 379mg 490mg 3%
Folate 14µg 25µg 3%
Choline 18mg 3%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.222mg 0%
Threonine 0.083mg 0.87mg 0%
Isoleucine 0.147mg 0.914mg 0%
Leucine 0.13mg 1.613mg 0%
Lysine 0.099mg 1.822mg 0%
Methionine 0.019mg 0.587mg 0%
Phenylalanine 0.11mg 0.775mg 0%
Valine 0.11mg 1.022mg 0%
Histidine 0.036mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.3%
Contains more ProteinProtein +1002.2%
Contains more FatsFats +3070%
Contains more OtherOther +232.5%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +5157.5%
Contains more Poly. FatPolyunsaturated fat +3527.1%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.