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  6. Chard raw vs. Rainbow trout

Chard raw vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between chard raw and rainbow trout?

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C, yet rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, and phosphorus.
  • Chard raw's daily need coverage for vitamin K is 692% more.
  • Chard raw has 22 times more vitamin A than rainbow trout. While chard raw has 6116IU of vitamin A, rainbow trout has only 280IU.
  • The glycemic index of rainbow trout is lower.

We used Chard, swiss, raw and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Chard raw vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +104%
Contains more IronIron +480.6%
Contains more CopperCopper +289.1%
Contains more ManganeseManganese +3227.3%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +391.3%
Contains less SodiumSodium -76.1%
Contains more SeleniumSelenium +2522.2%
~equal in Potassium ~377mg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +934.5%
Contains more Vitamin AVitamin A +264.3%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +27.3%
Contains more Vitamin EVitamin E +23.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +1291.8%
Contains more Vitamin B5Vitamin B5 +869.2%
Contains more Vitamin B6Vitamin B6 +243.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +261.1%
~equal in Vitamin B2 ~0.09mg

All nutrients comparison - raw data values

Nutrient Chard raw Rainbow trout DV% diff.
Vitamin K 830µg 0.1µg 692%
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.9µg 23.6µg 41%
Protein 1.8g 19.94g 36%
Vitamin B3 0.4mg 5.567mg 32%
Vitamin C 30mg 2.9mg 30%
Vitamin B5 0.172mg 1.667mg 30%
Phosphorus 46mg 226mg 26%
Vitamin A 306µg 84µg 25%
Cholesterol 0mg 59mg 20%
Vitamin B6 0.099mg 0.34mg 19%
Iron 1.8mg 0.31mg 19%
Manganese 0.366mg 0.011mg 15%
Copper 0.179mg 0.046mg 15%
Magnesium 81mg 25mg 13%
Polyunsaturated fat 0.07g 1.507g 10%
Choline 18mg 65mg 9%
Fats 0.2g 6.18g 9%
Vitamin B1 0.04mg 0.12mg 7%
Sodium 213mg 51mg 7%
Saturated fat 0.03g 1.383g 6%
Calories 19kcal 141kcal 6%
Fiber 1.6g 0g 6%
Monounsaturated fat 0.04g 1.979g 5%
Vitamin E 1.89mg 2.34mg 3%
Calcium 51mg 25mg 3%
Zinc 0.36mg 0.45mg 1%
Folate 14µg 11µg 1%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Potassium 379mg 377mg 0%
Sugar 1.1g 0g N/A
Vitamin B2 0.09mg 0.09mg 0%
Trans fat 0g 0.047g N/A
Tryptophan 0.017mg 0.234mg 0%
Threonine 0.083mg 0.915mg 0%
Isoleucine 0.147mg 0.962mg 0%
Leucine 0.13mg 1.696mg 0%
Lysine 0.099mg 1.916mg 0%
Methionine 0.019mg 0.618mg 0%
Phenylalanine 0.11mg 0.815mg 0%
Valine 0.11mg 1.075mg 0%
Histidine 0.036mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.6%
Contains more OtherOther +1900%
Contains more ProteinProtein +1007.8%
Contains more FatsFats +2990%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +4847.5%
Contains more Poly. FatPolyunsaturated fat +2052.9%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.