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Chard raw vs. Surimi — In-Depth Nutrition Comparison

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What are the main differences between chard raw and surimi?

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, iron, copper, and manganese, while surimi is higher in vitamin B12, selenium, and phosphorus.
  • Chard raw's daily need coverage for vitamin K is 692% higher.
  • Surimi has a higher glycemic index (50) than chard raw (32).

We used Chard, swiss, raw and Fish, surimi types in this comparison.

Infographic

Chard raw vs Surimi 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%
Surimi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more MagnesiumMagnesium +88.4%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +238.4%
Contains more IronIron +592.3%
Contains more CopperCopper +459.4%
Contains more ManganeseManganese +3227.3%
Contains more PhosphorusPhosphorus +513%
Contains less SodiumSodium -32.9%
Contains more SeleniumSelenium +3022.2%
~equal in Zinc ~0.33mg

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%
Surimi
1
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1430%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B5Vitamin B5 +145.7%
Contains more Vitamin B6Vitamin B6 +230%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +600%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more WaterWater +21.4%
Contains more OtherOther +119.2%
Contains more ProteinProtein +743.3%
Contains more FatsFats +350%
Contains more CarbsCarbs +83.2%

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
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +272.5%
Contains more Poly. FatPolyunsaturated fat +532.9%

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 Surimi
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chard raw Surimi DV% diff.
Vitamin K 830µg 0.1µg 692%
Vitamin B12 0µg 1.6µg 67%
Selenium 0.9µg 28.1µg 49%
Phosphorus 46mg 282mg 34%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 20µg 32%
Protein 1.8g 15.18g 27%
Iron 1.8mg 0.26mg 19%
Copper 0.179mg 0.032mg 16%
Manganese 0.366mg 0.011mg 15%
Cholesterol 0mg 30mg 10%
Magnesium 81mg 43mg 9%
Vitamin E 1.89mg 0.63mg 8%
Potassium 379mg 112mg 8%
Fiber 1.6g 0g 6%
Vitamin B6 0.099mg 0.03mg 5%
Vitamin B2 0.09mg 0.021mg 5%
Calories 19kcal 99kcal 4%
Calcium 51mg 9mg 4%
Sodium 213mg 143mg 3%
Folate 14µg 2µg 3%
Choline 18mg 3%
Polyunsaturated fat 0.07g 0.443g 2%
Vitamin B1 0.04mg 0.02mg 2%
Vitamin B5 0.172mg 0.07mg 2%
Vitamin B3 0.4mg 0.22mg 1%
Carbs 3.74g 6.85g 1%
Fats 0.2g 0.9g 1%
Saturated fat 0.03g 0.191g 1%
Net carbs 2.14g 6.85g N/A
Sugar 1.1g 0g N/A
Zinc 0.36mg 0.33mg 0%
Monounsaturated fat 0.04g 0.149g 0%
Tryptophan 0.017mg 0.092mg 0%
Threonine 0.083mg 0.734mg 0%
Isoleucine 0.147mg 0.709mg 0%
Leucine 0.13mg 1.202mg 0%
Lysine 0.099mg 1.387mg 0%
Methionine 0.019mg 0.515mg 0%
Phenylalanine 0.11mg 0.595mg 0%
Valine 0.11mg 0.77mg 0%
Histidine 0.036mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Surimi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
185%
Chard raw
19%
Surimi
Minerals Daily Need Coverage Score
34%
Chard raw
37%
Surimi

Comparison summary

Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 70mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.161g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 18)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $3.6)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.