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  6. Chard raw vs. Mussels

Chard raw vs. Mussels — In-Depth Nutrition Comparison

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Important differences between chard raw and mussels

  • Chard raw has more vitamin A; however, mussels has more vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, vitamin B1, and zinc.
  • Mussels's daily need coverage for vitamin B12 is 1000% more.
  • Chard raw has 20 times more vitamin A than mussels. Chard raw has 6116IU of vitamin A, while mussels has 304IU.
  • Mussels has a higher glycemic index than chard raw.

The food varieties used in the comparison are Chard, swiss, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Chard raw vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +118.9%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +41.4%
Contains more CopperCopper +20.1%
Contains less SodiumSodium -42.3%
Contains more IronIron +273.3%
Contains more ZincZinc +641.7%
Contains more PhosphorusPhosphorus +519.6%
Contains more ManganeseManganese +1757.9%
Contains more SeleniumSelenium +9855.6%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin CVitamin C +120.6%
Contains more Vitamin AVitamin A +236.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +366.7%
Contains more Vitamin B3Vitamin B3 +650%
Contains more Vitamin B5Vitamin B5 +452.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +442.9%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.1mg

All nutrients comparison - raw data values

Nutrient Chard raw Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Vitamin K 830µg 692%
Manganese 0.366mg 6.8mg 280%
Selenium 0.9µg 89.6µg 161%
Iron 1.8mg 6.72mg 62%
Protein 1.8g 23.8g 44%
Phosphorus 46mg 285mg 34%
Vitamin B2 0.09mg 0.42mg 25%
Vitamin A 306µg 91µg 24%
Vitamin B1 0.04mg 0.3mg 22%
Zinc 0.36mg 2.67mg 21%
Cholesterol 0mg 56mg 19%
Vitamin C 30mg 13.6mg 18%
Vitamin B5 0.172mg 0.95mg 16%
Vitamin B3 0.4mg 3mg 16%
Folate 14µg 76µg 16%
Vitamin E 1.89mg 13%
Magnesium 81mg 37mg 10%
Polyunsaturated fat 0.07g 1.212g 8%
Calories 19kcal 172kcal 8%
Sodium 213mg 369mg 7%
Fats 0.2g 4.48g 7%
Fiber 1.6g 0g 6%
Saturated fat 0.03g 0.85g 4%
Potassium 379mg 268mg 3%
Choline 18mg 3%
Copper 0.179mg 0.149mg 3%
Calcium 51mg 33mg 2%
Monounsaturated fat 0.04g 1.014g 2%
Carbs 3.74g 7.39g 1%
Net carbs 2.14g 7.39g N/A
Sugar 1.1g N/A
Vitamin B6 0.099mg 0.1mg 0%
Tryptophan 0.017mg 0.267mg 0%
Threonine 0.083mg 1.025mg 0%
Isoleucine 0.147mg 1.036mg 0%
Leucine 0.13mg 1.676mg 0%
Lysine 0.099mg 1.779mg 0%
Methionine 0.019mg 0.537mg 0%
Phenylalanine 0.11mg 0.853mg 0%
Valine 0.11mg 1.04mg 0%
Histidine 0.036mg 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g 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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more WaterWater +51.5%
Contains more ProteinProtein +1222.2%
Contains more FatsFats +2140%
Contains more CarbsCarbs +97.6%
Contains more OtherOther +98.8%

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% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +2435%
Contains more Poly. FatPolyunsaturated fat +1631.4%

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.