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  6. Chard raw vs. Swordfish

Chard raw vs. Swordfish — In-Depth Nutrition Comparison

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How are Chard raw and Swordfish different?

  • Chard raw is richer in Vitamin K, Vitamin C, and Vitamin A RAE, while Swordfish is higher in Selenium, Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, and Phosphorus.
  • Chard raw covers your daily need of Vitamin K 692% more than Swordfish.

Chard, swiss, raw and Fish, swordfish, cooked, dry heat types were used in this article.

Infographic

Chard raw vs Swordfish 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
Swordfish
Swordfish
Contains more Calcium +750%
Contains more Iron +300%
Contains more Magnesium +131.4%
Contains more Copper +289.1%
Contains more Manganese +2715.4%
Contains more Phosphorus +560.9%
Contains more Potassium +31.7%
Contains less Sodium -54.5%
Contains more Zinc +116.7%
Contains more Selenium +7511.1%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +750%
Contains more Iron +300%
Contains more Magnesium +131.4%
Contains more Copper +289.1%
Contains more Manganese +2715.4%
Contains more Phosphorus +560.9%
Contains more Potassium +31.7%
Contains less Sodium -54.5%
Contains more Zinc +116.7%
Contains more Selenium +7511.1%

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
Swordfish
Swordfish
Contains more Vitamin A +4641.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +42.9%
Contains more Folate +600%
Contains more Vitamin K +829900%
Contains more Vitamin E +27.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +122.5%
Contains more Vitamin B3 +2213.5%
Contains more Vitamin B5 +142.4%
Contains more Vitamin B6 +521.2%
Contains more Vitamin B12 +∞%
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%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +4641.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +42.9%
Contains more Folate +600%
Contains more Vitamin K +829900%
Contains more Vitamin E +27.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +122.5%
Contains more Vitamin B3 +2213.5%
Contains more Vitamin B5 +142.4%
Contains more Vitamin B6 +521.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Swordfish
Swordfish
Contains more Carbs +∞%
Contains more Water +35.7%
Contains more Other +344.4%
Contains more Protein +1202.8%
Contains more Fats +3865%
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
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Carbs +∞%
Contains more Water +35.7%
Contains more Other +344.4%
Contains more Protein +1202.8%
Contains more Fats +3865%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +8760%
Contains more Polyunsaturated fat +1854.3%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +8760%
Contains more Polyunsaturated fat +1854.3%

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 Swordfish
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 Swordfish Opinion
Net carbs 2.14g 0g Chard raw
Protein 1.8g 23.45g Swordfish
Fats 0.2g 7.93g Swordfish
Carbs 3.74g 0g Chard raw
Calories 19kcal 172kcal Swordfish
Sugar 1.1g 0g Swordfish
Fiber 1.6g 0g Chard raw
Calcium 51mg 6mg Chard raw
Iron 1.8mg 0.45mg Chard raw
Magnesium 81mg 35mg Chard raw
Phosphorus 46mg 304mg Swordfish
Potassium 379mg 499mg Swordfish
Sodium 213mg 97mg Swordfish
Zinc 0.36mg 0.78mg Swordfish
Copper 0.179mg 0.046mg Chard raw
Manganese 0.366mg 0.013mg Chard raw
Selenium 0.9µg 68.5µg Swordfish
Vitamin A 6116IU 129IU Chard raw
Vitamin A RAE 306µg 43µg Chard raw
Vitamin E 1.89mg 2.41mg Swordfish
Vitamin D 0IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0.089mg Swordfish
Vitamin B2 0.09mg 0.063mg Chard raw
Vitamin B3 0.4mg 9.254mg Swordfish
Vitamin B5 0.172mg 0.417mg Swordfish
Vitamin B6 0.099mg 0.615mg Swordfish
Folate 14µg 2µg Chard raw
Vitamin B12 0µg 1.62µg Swordfish
Vitamin K 830µg 0.1µg Chard raw
Tryptophan 0.017mg 0.265mg Swordfish
Threonine 0.083mg 1.035mg Swordfish
Isoleucine 0.147mg 1.088mg Swordfish
Leucine 0.13mg 1.919mg Swordfish
Lysine 0.099mg 2.168mg Swordfish
Methionine 0.019mg 0.699mg Swordfish
Phenylalanine 0.11mg 0.922mg Swordfish
Valine 0.11mg 1.216mg Swordfish
Histidine 0.036mg 0.695mg Swordfish
Cholesterol 0mg 78mg Chard raw
Trans Fat 0g 0.056g Chard raw
Saturated Fat 0.03g 1.911g Chard raw
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0g 0.127g Swordfish
Omega-3 - DPA 0g 0.168g Swordfish
Monounsaturated Fat 0.04g 3.544g Swordfish
Polyunsaturated fat 0.07g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Swordfish
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
95%
Swordfish
Minerals Daily Need Coverage Score
34%
Chard raw
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 116mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 32)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 1.881g)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.