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  6. Chard raw vs. Tuna salad

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

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A recap on differences between chard raw and tuna salad

  • Chard raw is higher in vitamin A, vitamin C, magnesium, manganese, and iron, yet tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus.
  • Chard raw covers your daily vitamin A needs 120% more than tuna salad.
  • Chard raw contains 14 times more vitamin C than tuna salad. While chard raw contains 30mg of vitamin C, tuna salad contains only 2.2mg.
  • The amount of sodium in chard raw is lower.

Food varieties used in this article are Chard, swiss, raw and Fish, tuna salad.

Infographic

Chard raw vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +112.9%
Contains more IronIron +80%
Contains more CopperCopper +23.4%
Contains less SodiumSodium -47%
Contains more ManganeseManganese +815%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +287%
Contains more SeleniumSelenium +4477.8%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +1263.6%
Contains more Vitamin AVitamin A +1175%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +1575%
Contains more Vitamin B5Vitamin B5 +51.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Tuna salad DV% diff.
Vitamin K 830µg 692%
Selenium 0.9µg 41.2µg 73%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.4mg 6.7mg 39%
Vitamin C 30mg 2.2mg 31%
Vitamin A 306µg 24µg 31%
Protein 1.8g 16.04g 28%
Polyunsaturated fat 0.07g 4.122g 27%
Phosphorus 46mg 178mg 19%
Magnesium 81mg 19mg 15%
Fats 0.2g 9.26g 14%
Manganese 0.366mg 0.04mg 14%
Vitamin E 1.89mg 13%
Iron 1.8mg 1mg 10%
Sodium 213mg 402mg 8%
Calories 19kcal 187kcal 8%
Saturated fat 0.03g 1.544g 7%
Monounsaturated fat 0.04g 2.887g 7%
Potassium 379mg 178mg 6%
Fiber 1.6g 0g 6%
Copper 0.179mg 0.145mg 4%
Cholesterol 0mg 13mg 4%
Choline 18mg 3%
Calcium 51mg 17mg 3%
Folate 14µg 8µg 2%
Vitamin B2 0.09mg 0.07mg 2%
Vitamin B5 0.172mg 0.26mg 2%
Zinc 0.36mg 0.56mg 2%
Carbs 3.74g 9.41g 2%
Vitamin B6 0.099mg 0.081mg 1%
Vitamin B1 0.04mg 0.031mg 1%
Net carbs 2.14g 9.41g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.18mg 0%
Threonine 0.083mg 0.701mg 0%
Isoleucine 0.147mg 0.739mg 0%
Leucine 0.13mg 1.293mg 0%
Lysine 0.099mg 1.457mg 0%
Methionine 0.019mg 0.47mg 0%
Phenylalanine 0.11mg 0.626mg 0%
Valine 0.11mg 0.824mg 0%
Histidine 0.036mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +46.7%
Contains more ProteinProtein +791.1%
Contains more FatsFats +4530%
Contains more CarbsCarbs +151.6%
Contains more OtherOther +33.1%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +7117.5%
Contains more Poly. FatPolyunsaturated fat +5788.6%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.