Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Sockeye salmon

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

Compare

Summary of differences between chard raw and sockeye salmon

  • Chard raw has more vitamin K, vitamin A, and vitamin C; however, sockeye salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin B5.
  • Chard raw covers your daily need for vitamin K, 692% more than sockeye salmon.
  • The glycemic index of chard raw is higher.

These are the specific foods used in this comparison Chard, swiss, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Chard raw vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +363.6%
Contains more IronIron +246.2%
Contains more CopperCopper +135.5%
Contains more ManganeseManganese +2715.4%
Contains more PotassiumPotassium +15%
Contains more ZincZinc +52.8%
Contains more PhosphorusPhosphorus +563%
Contains less SodiumSodium -56.8%
Contains more SeleniumSelenium +3844.4%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +427.6%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +292.5%
Contains more Vitamin B2Vitamin B2 +173.3%
Contains more Vitamin B3Vitamin B3 +2430.8%
Contains more Vitamin B5Vitamin B5 +640.7%
Contains more Vitamin B6Vitamin B6 +735.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +525.6%

All nutrients comparison - raw data values

Nutrient Chard raw Sockeye salmon DV% diff.
Vitamin K 830µg 0.1µg 692%
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Selenium 0.9µg 35.5µg 63%
Vitamin B3 0.4mg 10.123mg 61%
Vitamin B6 0.099mg 0.827mg 56%
Protein 1.8g 26.48g 49%
Phosphorus 46mg 305mg 37%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 58µg 28%
Vitamin B5 0.172mg 1.274mg 22%
Cholesterol 0mg 61mg 20%
Choline 18mg 112.6mg 17%
Iron 1.8mg 0.52mg 16%
Manganese 0.366mg 0.013mg 15%
Vitamin B2 0.09mg 0.246mg 12%
Copper 0.179mg 0.076mg 11%
Magnesium 81mg 36mg 11%
Vitamin B1 0.04mg 0.157mg 10%
Polyunsaturated fat 0.07g 1.327g 8%
Fats 0.2g 5.57g 8%
Calories 19kcal 156kcal 7%
Vitamin E 1.89mg 0.99mg 6%
Fiber 1.6g 0g 6%
Sodium 213mg 92mg 5%
Monounsaturated fat 0.04g 1.864g 5%
Calcium 51mg 11mg 4%
Saturated fat 0.03g 0.969g 4%
Zinc 0.36mg 0.55mg 2%
Potassium 379mg 436mg 2%
Folate 14µg 7µg 2%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g 0g N/A
Trans fat 0g 0.023g N/A
Tryptophan 0.017mg 0.335mg 0%
Threonine 0.083mg 1.247mg 0%
Isoleucine 0.147mg 1.274mg 0%
Leucine 0.13mg 2.185mg 0%
Lysine 0.099mg 2.574mg 0%
Methionine 0.019mg 0.858mg 0%
Phenylalanine 0.11mg 1.086mg 0%
Valine 0.11mg 1.461mg 0%
Histidine 0.036mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.6%
Contains more OtherOther +158.1%
Contains more ProteinProtein +1371.1%
Contains more FatsFats +2685%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +4560%
Contains more Poly. FatPolyunsaturated fat +1795.7%

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.