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  6. Chard raw vs. Smoked salmon

Chard raw vs. Smoked salmon — In-Depth Nutrition Comparison

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The main differences between chard raw and smoked salmon

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, and manganese, yet smoked salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Chard raw contains less sodium.
  • Smoked salmon has a lower glycemic index than chard raw.

Food types used in this article are Chard, swiss, raw and Fish, salmon, chinook, smoked.

Infographic

Chard raw vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +363.6%
Contains more PotassiumPotassium +116.6%
Contains more IronIron +111.8%
Contains more ZincZinc +16.1%
Contains less SodiumSodium -68.3%
Contains more ManganeseManganese +2052.9%
Contains more CopperCopper +28.5%
Contains more PhosphorusPhosphorus +256.5%
Contains more SeleniumSelenium +3500%

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1076.9%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B3Vitamin B3 +1080%
Contains more Vitamin B5Vitamin B5 +405.8%
Contains more Vitamin B6Vitamin B6 +180.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +394.4%

All nutrients comparison - raw data values

Nutrient Chard raw Smoked salmon DV% diff.
Vitamin K 830µg 0.1µg 692%
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Selenium 0.9µg 32.4µg 57%
Protein 1.8g 18.28g 33%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 26µg 31%
Vitamin B3 0.4mg 4.72mg 27%
Sodium 213mg 672mg 20%
Phosphorus 46mg 164mg 17%
Magnesium 81mg 18mg 15%
Manganese 0.366mg 0.017mg 15%
Vitamin B5 0.172mg 0.87mg 14%
Vitamin B6 0.099mg 0.278mg 14%
Choline 18mg 89mg 13%
Iron 1.8mg 0.85mg 12%
Cholesterol 0mg 23mg 8%
Copper 0.179mg 0.23mg 6%
Fiber 1.6g 0g 6%
Potassium 379mg 175mg 6%
Polyunsaturated fat 0.07g 0.995g 6%
Fats 0.2g 4.32g 6%
Monounsaturated fat 0.04g 2.023g 5%
Calories 19kcal 117kcal 5%
Vitamin E 1.89mg 1.35mg 4%
Saturated fat 0.03g 0.929g 4%
Calcium 51mg 11mg 4%
Folate 14µg 2µg 3%
Vitamin B1 0.04mg 0.023mg 1%
Vitamin B2 0.09mg 0.101mg 1%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Zinc 0.36mg 0.31mg 0%
Tryptophan 0.017mg 0.205mg 0%
Threonine 0.083mg 0.801mg 0%
Isoleucine 0.147mg 0.842mg 0%
Leucine 0.13mg 1.486mg 0%
Lysine 0.099mg 1.679mg 0%
Methionine 0.019mg 0.541mg 0%
Phenylalanine 0.11mg 0.714mg 0%
Valine 0.11mg 0.942mg 0%
Histidine 0.036mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.7%
Contains more ProteinProtein +915.6%
Contains more FatsFats +2060%
Contains more OtherOther +237.5%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +4957.5%
Contains more Poly. FatPolyunsaturated fat +1321.4%

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.