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Chard raw vs. Oyster breaded and fried — In-Depth Nutrition Comparison

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A recap on differences between chard raw and oyster breaded and fried

  • Chard raw is higher in vitamin A and vitamin C, yet oyster breaded and fried is higher in zinc, vitamin B12, copper, selenium, iron, and phosphorus.
  • Oyster breaded and fried covers your daily zinc needs 789% more than chard raw.
  • Chard raw contains 20 times more vitamin A than oyster breaded and fried. While chard raw contains 6116IU of vitamin A, oyster breaded, and fried contains only 302IU.
  • The amount of saturated fat in chard raw is lower.
  • The glycemic index of oyster breaded and fried is lower.

Food varieties used in this article are Chard, swiss, raw and Mollusks, oyster, eastern, cooked, breaded, and fried.

Infographic

Chard raw vs Oyster breaded and fried 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 41% 19% 22% 261% 1431% 2376% 68% 54% 64% 363%
Contains more MagnesiumMagnesium +39.7%
Contains more PotassiumPotassium +55.3%
Contains less SodiumSodium -48.9%
Contains more CalciumCalcium +21.6%
Contains more IronIron +286.1%
Contains more CopperCopper +2298.9%
Contains more ZincZinc +24102.8%
Contains more PhosphorusPhosphorus +245.7%
Contains more ManganeseManganese +33.9%
Contains more SeleniumSelenium +7288.9%

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 13% 30% 0% 0% 38% 47% 31% 16% 15% 1954% 0% 23% 0%
Contains more Vitamin CVitamin C +689.5%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +54.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +124.4%
Contains more Vitamin B3Vitamin B3 +312.5%
Contains more Vitamin B5Vitamin B5 +57%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +121.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Oyster breaded and fried DV% diff.
Zinc 0.36mg 87.13mg 789%
Vitamin K 830µg 692%
Vitamin B12 0µg 15.63µg 651%
Copper 0.179mg 4.294mg 457%
Selenium 0.9µg 66.5µg 119%
Iron 1.8mg 6.95mg 64%
Vitamin C 30mg 3.8mg 29%
Vitamin A 306µg 90µg 24%
Cholesterol 0mg 71mg 24%
Polyunsaturated fat 0.07g 3.313g 22%
Fats 0.2g 12.58g 19%
Phosphorus 46mg 159mg 16%
Saturated fat 0.03g 3.197g 14%
Protein 1.8g 8.77g 14%
Vitamin E 1.89mg 13%
Monounsaturated fat 0.04g 4.702g 12%
Vitamin B1 0.04mg 0.15mg 9%
Calories 19kcal 199kcal 9%
Vitamin B2 0.09mg 0.202mg 9%
Sodium 213mg 417mg 9%
Vitamin B3 0.4mg 1.65mg 8%
Fiber 1.6g 6%
Manganese 0.366mg 0.49mg 5%
Magnesium 81mg 58mg 5%
Potassium 379mg 244mg 4%
Folate 14µg 31µg 4%
Carbs 3.74g 11.62g 3%
Vitamin B6 0.099mg 0.064mg 3%
Choline 18mg 3%
Vitamin B5 0.172mg 0.27mg 2%
Calcium 51mg 62mg 1%
Net carbs 2.14g 11.62g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.105mg 0%
Threonine 0.083mg 0.365mg 0%
Isoleucine 0.147mg 0.396mg 0%
Leucine 0.13mg 0.638mg 0%
Lysine 0.099mg 0.582mg 0%
Methionine 0.019mg 0.199mg 0%
Phenylalanine 0.11mg 0.352mg 0%
Valine 0.11mg 0.409mg 0%
Histidine 0.036mg 0.175mg 0%
Omega-3 - EPA 0g 0.202g N/A
Omega-3 - DHA 0g 0.218g N/A
Omega-3 - DPA 0g 0.048g 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
9% 13% 12% 65% 2%
Protein: 8.77 g
Fats: 12.58 g
Carbs: 11.62 g
Water: 64.72 g
Other: 2.31 g
Contains more WaterWater +43.2%
Contains more ProteinProtein +387.2%
Contains more FatsFats +6190%
Contains more CarbsCarbs +210.7%
Contains more OtherOther +44.4%

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
29% 42% 30%
Saturated fat: Sat. Fat 3.197 g
Monounsaturated fat: Mono. Fat 4.702 g
Polyunsaturated fat: Poly. Fat 3.313 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +11655%
Contains more Poly. FatPolyunsaturated fat +4632.9%

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. Oyster breaded and fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171979/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.