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  6. Chard raw vs. Tuna Bluefin

Chard raw vs. Tuna Bluefin — In-Depth Nutrition Comparison

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A recap on differences between chard raw and tuna Bluefin

  • Chard raw is higher in vitamin A and vitamin C, yet tuna Bluefin is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B5, vitamin B1, and vitamin B2.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than chard raw.
  • The glycemic index of tuna Bluefin is lower.

Food varieties used in this article are Chard, swiss, raw and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Chard raw vs Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more MagnesiumMagnesium +26.6%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +17.3%
Contains more IronIron +37.4%
Contains more CopperCopper +62.7%
Contains more ManganeseManganese +1730%
Contains more ZincZinc +113.9%
Contains more PhosphorusPhosphorus +608.7%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +5100%

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +147.4%
Contains more Vitamin B1Vitamin B1 +595%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +2535%
Contains more Vitamin B5Vitamin B5 +696.5%
Contains more Vitamin B6Vitamin B6 +430.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Tuna Bluefin DV% diff.
Vitamin K 830µg 692%
Vitamin B12 0µg 10.88µg 453%
Selenium 0.9µg 46.8µg 83%
Vitamin B3 0.4mg 10.54mg 63%
Protein 1.8g 29.91g 56%
Vitamin A 306µg 757µg 50%
Phosphorus 46mg 326mg 40%
Vitamin B6 0.099mg 0.525mg 33%
Vitamin C 30mg 0mg 33%
Vitamin B5 0.172mg 1.37mg 24%
Vitamin B1 0.04mg 0.278mg 20%
Vitamin B2 0.09mg 0.306mg 17%
Cholesterol 0mg 49mg 16%
Manganese 0.366mg 0.02mg 15%
Vitamin E 1.89mg 13%
Polyunsaturated fat 0.07g 1.844g 12%
Fats 0.2g 6.28g 9%
Calories 19kcal 184kcal 8%
Copper 0.179mg 0.11mg 8%
Sodium 213mg 50mg 7%
Saturated fat 0.03g 1.612g 7%
Iron 1.8mg 1.31mg 6%
Fiber 1.6g 0g 6%
Monounsaturated fat 0.04g 2.053g 5%
Calcium 51mg 10mg 4%
Magnesium 81mg 64mg 4%
Zinc 0.36mg 0.77mg 4%
Folate 14µg 2µg 3%
Choline 18mg 3%
Potassium 379mg 323mg 2%
Carbs 3.74g 0g 1%
Net carbs 2.14g 0g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.335mg 0%
Threonine 0.083mg 1.311mg 0%
Isoleucine 0.147mg 1.378mg 0%
Leucine 0.13mg 2.431mg 0%
Lysine 0.099mg 2.747mg 0%
Methionine 0.019mg 0.885mg 0%
Phenylalanine 0.11mg 1.168mg 0%
Valine 0.11mg 1.541mg 0%
Histidine 0.036mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g 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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +56.8%
Contains more ProteinProtein +1561.7%
Contains more FatsFats +3040%
Contains more OtherOther +195%

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +5032.5%
Contains more Poly. FatPolyunsaturated fat +2534.3%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.