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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 RAE, 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 from Chard raw is 692% higher.
  • Chard raw contains 15 times more Vitamin A RAE than Pacific saury raw. While Chard raw contains 306µg of Vitamin A RAE, Pacific saury raw contains only 21µg.

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.
Chard raw
Chard raw
5
:
5
Pacific saury raw
Pacific saury raw
Contains more Iron +227.3%
Contains more Magnesium +161.3%
Contains more Potassium +46.3%
Contains more Copper +251%
Contains more Manganese +52.5%
Contains more Calcium +11.8%
Contains more Phosphorus +378.3%
Contains less Sodium -81.7%
Contains more Zinc +86.1%
Contains more Selenium +1300%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Iron +227.3%
Contains more Magnesium +161.3%
Contains more Potassium +46.3%
Contains more Copper +251%
Contains more Manganese +52.5%
Contains more Calcium +11.8%
Contains more Phosphorus +378.3%
Contains less Sodium -81.7%
Contains more Zinc +86.1%
Contains more Selenium +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.
Chard raw
Chard raw
5
:
7
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +8637.1%
Contains more Vitamin E +845%
Contains more Vitamin C +689.5%
Contains more Vitamin B2 +42.9%
Contains more Vitamin K +829900%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +45%
Contains more Vitamin B3 +475%
Contains more Vitamin B5 +336%
Contains more Vitamin B6 +18.2%
Contains more Vitamin B12 +∞%
Equal in Folate - 15
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +8637.1%
Contains more Vitamin E +845%
Contains more Vitamin C +689.5%
Contains more Vitamin B2 +42.9%
Contains more Vitamin K +829900%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +45%
Contains more Vitamin B3 +475%
Contains more Vitamin B5 +336%
Contains more Vitamin B6 +18.2%
Contains more Vitamin B12 +∞%
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Pacific saury raw
Pacific saury raw
Contains more Carbs +∞%
Contains more Water +17.4%
Contains more Other +41.6%
Contains more Protein +970%
Contains more Fats +245%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Carbs +∞%
Contains more Water +17.4%
Contains more Other +41.6%
Contains more Protein +970%
Contains more Fats +245%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Pacific saury raw
Pacific saury raw
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +292.5%
Contains more Polyunsaturated fat +188.6%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +292.5%
Contains more Polyunsaturated fat +188.6%

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 Pacific saury raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Pacific saury raw Opinion
Net carbs 2.14g 0g Chard raw
Protein 1.8g 19.26g Pacific saury raw
Fats 0.2g 0.69g Pacific saury raw
Carbs 3.74g 0g Chard raw
Calories 19kcal 88kcal Pacific saury raw
Sugar 1.1g 0g Pacific saury raw
Fiber 1.6g 0g Chard raw
Calcium 51mg 57mg Pacific saury raw
Iron 1.8mg 0.55mg Chard raw
Magnesium 81mg 31mg Chard raw
Phosphorus 46mg 220mg Pacific saury raw
Potassium 379mg 259mg Chard raw
Sodium 213mg 39mg Pacific saury raw
Zinc 0.36mg 0.67mg Pacific saury raw
Copper 0.179mg 0.051mg Chard raw
Manganese 0.366mg 0.24mg Chard raw
Selenium 0.9µg 12.6µg Pacific saury raw
Vitamin A 6116IU 70IU Chard raw
Vitamin A RAE 306µg 21µg Chard raw
Vitamin E 1.89mg 0.2mg Chard raw
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 30mg 3.8mg Chard raw
Vitamin B1 0.04mg 0.058mg Pacific saury raw
Vitamin B2 0.09mg 0.063mg Chard raw
Vitamin B3 0.4mg 2.3mg Pacific saury raw
Vitamin B5 0.172mg 0.75mg Pacific saury raw
Vitamin B6 0.099mg 0.117mg Pacific saury raw
Folate 14µg 15µg Pacific saury raw
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 830µg 0.1µg Chard raw
Tryptophan 0.017mg 0.216mg Pacific saury raw
Threonine 0.083mg 0.844mg Pacific saury raw
Isoleucine 0.147mg 0.887mg Pacific saury raw
Leucine 0.13mg 1.565mg Pacific saury raw
Lysine 0.099mg 1.768mg Pacific saury raw
Methionine 0.019mg 0.57mg Pacific saury raw
Phenylalanine 0.11mg 0.752mg Pacific saury raw
Valine 0.11mg 0.992mg Pacific saury raw
Histidine 0.036mg 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Chard raw
Saturated Fat 0.03g 0.118g Chard raw
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 0.04g 0.157g Pacific saury raw
Polyunsaturated fat 0.07g 0.202g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Pacific saury raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
222%
Chard raw
42%
Pacific saury raw
Minerals Daily Need Coverage Score
34%
Chard raw
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 174mg)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.088g)
Which food is richer in minerals?
?
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.
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. 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.