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  6. Chard raw vs. Pacific saury raw

Chard raw vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are chard raw and pacific saury raw different?

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, and copper; however, pacific saury raw is richer in vitamin B12, phosphorus, selenium, and vitamin D.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Chard raw contains 87 times more vitamin A than pacific saury raw. While chard raw contains 6116IU of vitamin A, pacific saury raw contains only 70IU.
  • Pacific saury raw has a lower glycemic index (0) than chard raw (32).

Chard, swiss, raw and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Chard raw vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +161.3%
Contains more PotassiumPotassium +46.3%
Contains more IronIron +227.3%
Contains more CopperCopper +251%
Contains more ManganeseManganese +52.5%
Contains more CalciumCalcium +11.8%
Contains more ZincZinc +86.1%
Contains more PhosphorusPhosphorus +378.3%
Contains less SodiumSodium -81.7%
Contains more SeleniumSelenium +1300%

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% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +689.5%
Contains more Vitamin AVitamin A +1357.1%
Contains more Vitamin EVitamin E +845%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin KVitamin K +829900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B5Vitamin B5 +336%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +261.1%
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Chard raw Pacific saury raw DV% diff.
Vitamin K 830µg 0.1µg 692%
Vitamin B12 0µg 2µg 83%
Protein 1.8g 19.26g 35%
Vitamin A 306µg 21µg 32%
Vitamin C 30mg 3.8mg 29%
Phosphorus 46mg 220mg 25%
Selenium 0.9µg 12.6µg 21%
Iron 1.8mg 0.55mg 16%
Copper 0.179mg 0.051mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Magnesium 81mg 31mg 12%
Vitamin B5 0.172mg 0.75mg 12%
Vitamin D 0IU 99IU 12%
Vitamin B3 0.4mg 2.3mg 12%
Vitamin E 1.89mg 0.2mg 11%
Choline 18mg 65mg 9%
Sodium 213mg 39mg 8%
Fiber 1.6g 0g 6%
Manganese 0.366mg 0.24mg 5%
Potassium 379mg 259mg 4%
Zinc 0.36mg 0.67mg 3%
Calories 19kcal 88kcal 3%
Vitamin B1 0.04mg 0.058mg 2%
Vitamin B2 0.09mg 0.063mg 2%
Calcium 51mg 57mg 1%
Vitamin B6 0.099mg 0.117mg 1%
Carbs 3.74g 0g 1%
Fats 0.2g 0.69g 1%
Polyunsaturated fat 0.07g 0.202g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Folate 14µg 15µg 0%
Saturated fat 0.03g 0.118g 0%
Monounsaturated fat 0.04g 0.157g 0%
Tryptophan 0.017mg 0.216mg 0%
Threonine 0.083mg 0.844mg 0%
Isoleucine 0.147mg 0.887mg 0%
Leucine 0.13mg 1.565mg 0%
Lysine 0.099mg 1.768mg 0%
Methionine 0.019mg 0.57mg 0%
Phenylalanine 0.11mg 0.752mg 0%
Valine 0.11mg 0.992mg 0%
Histidine 0.036mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.4%
Contains more OtherOther +41.6%
Contains more ProteinProtein +970%
Contains more FatsFats +245%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -74.6%
Contains more Mono. FatMonounsaturated fat +292.5%
Contains more Poly. FatPolyunsaturated fat +188.6%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.