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  6. Chard raw vs. Fish sandwich

Chard raw vs. Fish sandwich — In-Depth Nutrition Comparison

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Important differences between chard raw and fish sandwiches

  • Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, and copper; however, fish sandwiches have more selenium, vitamin B12, and vitamin B1.
  • Chard raw's daily need coverage for vitamin K is 680% more.
  • Chard raw has 70 times more vitamin A than fish sandwiches. Chard raw has 6116IU of vitamin A, while fish sandwiches have 87IU.
  • Chard raw is lower in sodium.
  • Fish sandwiches have a higher glycemic index than chard raw.

The food varieties used in the comparison are Chard, swiss, raw and Fast foods, fish sandwich, with tartar sauce.

Infographic

Chard raw vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +37.8%
Contains more PotassiumPotassium +84%
Contains more IronIron +20%
Contains more CopperCopper +138.7%
Contains less SodiumSodium -64.6%
Contains more ManganeseManganese +38.6%
Contains more ZincZinc +36.1%
Contains more PhosphorusPhosphorus +152.2%
Contains more SeleniumSelenium +1900%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +1566.7%
Contains more Vitamin AVitamin A +5000%
Contains more Vitamin EVitamin E +243.6%
Contains more Vitamin B6Vitamin B6 +41.4%
Contains more Vitamin KVitamin K +6002.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +425%
Contains more Vitamin B2Vitamin B2 +55.6%
Contains more Vitamin B3Vitamin B3 +437.5%
Contains more Vitamin B5Vitamin B5 +115.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +228.6%
Contains more CholineCholine +60.6%

All nutrients comparison - raw data values

Nutrient Chard raw Fish sandwich DV% diff.
Vitamin K 830µg 13.6µg 680%
Polyunsaturated fat 0.07g 6.257g 41%
Vitamin A 306µg 6µg 33%
Vitamin C 30mg 1.8mg 31%
Selenium 0.9µg 18µg 31%
Vitamin B12 0µg 0.68µg 28%
Fats 0.2g 12.45g 19%
Protein 1.8g 10.29g 17%
Sodium 213mg 602mg 17%
Vitamin B1 0.04mg 0.21mg 14%
Magnesium 81mg 25mg 13%
Calories 19kcal 257kcal 12%
Cholesterol 0mg 35mg 12%
Copper 0.179mg 0.075mg 12%
Vitamin B3 0.4mg 2.15mg 11%
Phosphorus 46mg 116mg 10%
Saturated fat 0.03g 1.949g 9%
Vitamin E 1.89mg 0.55mg 9%
Folate 14µg 46µg 8%
Carbs 3.74g 26.69g 8%
Monounsaturated fat 0.04g 2.595g 6%
Potassium 379mg 206mg 5%
Iron 1.8mg 1.5mg 4%
Manganese 0.366mg 0.264mg 4%
Vitamin B2 0.09mg 0.14mg 4%
Vitamin B5 0.172mg 0.37mg 4%
Choline 18mg 28.9mg 2%
Fructose 1.47g 2%
Vitamin B6 0.099mg 0.07mg 2%
Fiber 1.6g 1g 2%
Vitamin D 0µg 0.2µg 1%
Calcium 51mg 37mg 1%
Vitamin D 0IU 9IU 1%
Zinc 0.36mg 0.49mg 1%
Net carbs 2.14g 25.69g N/A
Sugar 1.1g 3.53g N/A
Trans fat 0g 0.08g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +91.3%
Contains more ProteinProtein +471.7%
Contains more FatsFats +6125%
Contains more CarbsCarbs +613.6%
Contains more OtherOther +33.1%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +6387.5%
Contains more Poly. FatPolyunsaturated fat +8838.6%

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.