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  6. Chard raw vs. Halibut raw

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

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A recap on differences between chard raw and halibut raw

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, copper, and manganese, yet halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus.
  • Chard raw covers your daily vitamin K needs 692% more than halibut raw.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Chard, swiss, raw and Fish, halibut, Greenland, raw.

Infographic

Chard raw vs Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +211.5%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +41.4%
Contains more IronIron +172.7%
Contains more CopperCopper +496.7%
Contains more ManganeseManganese +2950%
Contains more ZincZinc +11.1%
Contains more PhosphorusPhosphorus +256.5%
Contains less SodiumSodium -62.4%
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2085.7%
Contains more Vitamin EVitamin E +158.9%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +1300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +45.3%
Contains more Vitamin B6Vitamin B6 +324.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +243.3%

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.9%
Contains more ProteinProtein +698.3%
Contains more FatsFats +6820%
~equal in Other ~1.52g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +20845%
Contains more Poly. FatPolyunsaturated fat +1852.9%

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 Halibut raw
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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Halibut raw DV% diff.
Vitamin K 830µg 0.1µg 692%
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Selenium 0.9µg 36.5µg 65%
Vitamin B12 0µg 1µg 42%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 14µg 32%
Vitamin B6 0.099mg 0.42mg 25%
Protein 1.8g 14.37g 25%
Fats 0.2g 13.84g 21%
Monounsaturated fat 0.04g 8.378g 21%
Phosphorus 46mg 164mg 17%
Copper 0.179mg 0.03mg 17%
Cholesterol 0mg 46mg 15%
Manganese 0.366mg 0.012mg 15%
Iron 1.8mg 0.66mg 14%
Magnesium 81mg 26mg 13%
Saturated fat 0.03g 2.419g 11%
Polyunsaturated fat 0.07g 1.367g 9%
Choline 18mg 61.8mg 8%
Vitamin E 1.89mg 0.73mg 8%
Calories 19kcal 186kcal 8%
Vitamin B3 0.4mg 1.5mg 7%
Fiber 1.6g 0g 6%
Sodium 213mg 80mg 6%
Calcium 51mg 3mg 5%
Potassium 379mg 268mg 3%
Folate 14µg 1µg 3%
Vitamin B1 0.04mg 0.06mg 2%
Vitamin B5 0.172mg 0.25mg 2%
Vitamin B2 0.09mg 0.08mg 1%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Zinc 0.36mg 0.4mg 0%
Tryptophan 0.017mg 0.161mg 0%
Threonine 0.083mg 0.63mg 0%
Isoleucine 0.147mg 0.662mg 0%
Leucine 0.13mg 1.168mg 0%
Lysine 0.099mg 1.32mg 0%
Methionine 0.019mg 0.425mg 0%
Phenylalanine 0.11mg 0.561mg 0%
Valine 0.11mg 0.74mg 0%
Histidine 0.036mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Halibut raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
185%
Chard raw
59%
Halibut raw
Minerals Daily Need Coverage Score
34%
Chard raw
37%
Halibut raw

Comparison summary

Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 133mg)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 2.389g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $4.6)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.