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  6. Chard vs. Fish oil

Chard vs. Fish oil — In-Depth Nutrition Comparison

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Important differences between Chard and Fish oil

  • Chard has more Vitamin A RAE, Iron, Magnesium, Vitamin C, Copper, Potassium, and Manganese, however, Fish oil has more Vitamin D.
  • Fish oil's daily need coverage for Cholesterol is 237% more.
  • Chard is lower in Saturated Fat.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Fish oil, sardine.

Infographic

Chard vs Fish oil 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
Chard
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
Chard
10
:
1
Fish oil
Fish oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin D +∞%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +124900%
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +124900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +211406.3%
Contains more Polyunsaturated fat +113710.7%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +211406.3%
Contains more Polyunsaturated fat +113710.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Fish oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chard Fish oil Opinion
Net carbs 2.03g 0g Chard
Protein 1.88g 0g Chard
Fats 0.08g 100g Fish oil
Carbs 4.13g 0g Chard
Calories 20kcal 902kcal Fish oil
Sugar 1.1g Fish oil
Fiber 2.1g 0g Chard
Calcium 58mg 0mg Chard
Iron 2.26mg 0mg Chard
Magnesium 86mg 0mg Chard
Phosphorus 33mg 0mg Chard
Potassium 549mg 0mg Chard
Sodium 179mg 0mg Fish oil
Zinc 0.33mg 0mg Chard
Copper 0.163mg 0mg Chard
Manganese 0.334mg 0mg Chard
Selenium 0.9µg 0µg Chard
Vitamin A 6124IU 0IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg Chard
Vitamin D 0IU 332IU Fish oil
Vitamin D 0µg 8.3µg Fish oil
Vitamin C 18mg 0mg Chard
Vitamin B1 0.034mg 0mg Chard
Vitamin B2 0.086mg 0mg Chard
Vitamin B3 0.36mg 0mg Chard
Vitamin B5 0.163mg 0mg Chard
Vitamin B6 0.085mg 0mg Chard
Folate 9µg 0µg Chard
Vitamin K 327.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Cholesterol 0mg 710mg Chard
Saturated Fat 0.012g 29.892g Chard
Omega-3 - DHA 0g 10.656g Fish oil
Omega-3 - EPA 0g 10.137g Fish oil
Omega-3 - DPA 0g 1.973g Fish oil
Monounsaturated Fat 0.016g 33.841g Fish oil
Polyunsaturated fat 0.028g 31.867g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Fish oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
113%
Chard
21%
Fish oil
Minerals Daily Need Coverage Score
36%
Chard
0%
Fish oil

Comparison summary

Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 179mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard
Chard is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 29.88g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.