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  6. Chard raw vs. Sardines

Chard raw vs. Sardines — In-Depth Nutrition Comparison

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A recap on differences between chard raw and sardines

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3.
  • Chard raw covers your daily vitamin K needs 690% more than sardines.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Chard, swiss, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Chard raw vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +107.7%
Contains less SodiumSodium -30.6%
Contains more ManganeseManganese +238.9%
Contains more CalciumCalcium +649%
Contains more IronIron +62.2%
Contains more ZincZinc +263.9%
Contains more PhosphorusPhosphorus +965.2%
Contains more SeleniumSelenium +5755.6%
~equal in Potassium ~397mg
~equal in Copper ~0.186mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +856.3%
Contains more Vitamin KVitamin K +31823.1%
Contains more FolateFolate +40%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +152.2%
Contains more Vitamin B3Vitamin B3 +1211.3%
Contains more Vitamin B5Vitamin B5 +273.3%
Contains more Vitamin B6Vitamin B6 +68.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +316.7%
~equal in Vitamin E ~2.04mg

All nutrients comparison - raw data values

Nutrient Chard raw Sardines DV% diff.
Vitamin K 830µg 2.6µg 690%
Vitamin B12 0µg 8.94µg 373%
Selenium 0.9µg 52.7µg 94%
Phosphorus 46mg 490mg 63%
Cholesterol 0mg 142mg 47%
Protein 1.8g 24.62g 46%
Polyunsaturated fat 0.07g 5.148g 34%
Vitamin C 30mg 0mg 33%
Calcium 51mg 382mg 33%
Vitamin B3 0.4mg 5.245mg 30%
Vitamin A 306µg 32µg 30%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Fats 0.2g 11.45g 17%
Iron 1.8mg 2.92mg 14%
Vitamin B2 0.09mg 0.227mg 11%
Manganese 0.366mg 0.108mg 11%
Choline 18mg 75mg 10%
Magnesium 81mg 39mg 10%
Monounsaturated fat 0.04g 3.869g 10%
Calories 19kcal 208kcal 9%
Vitamin B5 0.172mg 0.642mg 9%
Zinc 0.36mg 1.31mg 9%
Saturated fat 0.03g 1.528g 7%
Fiber 1.6g 0g 6%
Vitamin B6 0.099mg 0.167mg 5%
Sodium 213mg 307mg 4%
Vitamin B1 0.04mg 0.08mg 3%
Vitamin E 1.89mg 2.04mg 1%
Copper 0.179mg 0.186mg 1%
Folate 14µg 10µg 1%
Potassium 379mg 397mg 1%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Tryptophan 0.017mg 0.276mg 0%
Threonine 0.083mg 1.079mg 0%
Isoleucine 0.147mg 1.134mg 0%
Leucine 0.13mg 2.001mg 0%
Lysine 0.099mg 2.26mg 0%
Methionine 0.019mg 0.729mg 0%
Phenylalanine 0.11mg 0.961mg 0%
Valine 0.11mg 1.268mg 0%
Histidine 0.036mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +55.4%
Contains more ProteinProtein +1267.8%
Contains more FatsFats +5625%
Contains more OtherOther +170%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +9572.5%
Contains more Poly. FatPolyunsaturated fat +7254.3%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.