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  6. Chinook salmon vs. Chard raw

Chinook salmon vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between chinook salmon and chard raw?

  • Chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6, yet chard raw is higher in vitamin A, vitamin C, and manganese.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% more.
  • The glycemic index of chinook salmon is lower.

We used Fish, salmon, chinook, cooked, dry heat and Chard, swiss, raw types in this article.

Infographic

Chinook salmon vs Chard raw infographic
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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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
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%
Contains more MagnesiumMagnesium +50.6%
Contains more PotassiumPotassium +33.2%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +706.5%
Contains less SodiumSodium -71.8%
Contains more SeleniumSelenium +5100%
Contains more CalciumCalcium +82.1%
Contains more IronIron +97.8%
Contains more CopperCopper +237.7%
Contains more ManganeseManganese +1826.3%

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
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%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more Vitamin B3Vitamin B3 +2411.3%
Contains more Vitamin B5Vitamin B5 +402.9%
Contains more Vitamin B6Vitamin B6 +366.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +631.7%
Contains more Vitamin AVitamin A +105.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg

All nutrients comparison - raw data values

Nutrient Chinook salmon Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 0.9µg 83%
Vitamin B3 10.045mg 0.4mg 60%
Protein 25.72g 1.8g 48%
Phosphorus 371mg 46mg 46%
Vitamin C 4.1mg 30mg 29%
Vitamin B6 0.462mg 0.099mg 28%
Cholesterol 85mg 0mg 28%
Fats 13.38g 0.2g 20%
Polyunsaturated fat 2.662g 0.07g 17%
Vitamin A 149µg 306µg 17%
Manganese 0.019mg 0.366mg 15%
Saturated fat 3.214g 0.03g 14%
Monounsaturated fat 5.742g 0.04g 14%
Vitamin B5 0.865mg 0.172mg 14%
Copper 0.053mg 0.179mg 14%
Vitamin E 1.89mg 13%
Calories 231kcal 19kcal 11%
Iron 0.91mg 1.8mg 11%
Magnesium 122mg 81mg 10%
Sodium 60mg 213mg 7%
Fiber 0g 1.6g 6%
Folate 35µg 14µg 5%
Vitamin B2 0.154mg 0.09mg 5%
Potassium 505mg 379mg 4%
Choline 18mg 3%
Zinc 0.56mg 0.36mg 2%
Calcium 28mg 51mg 2%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Sugar 1.1g N/A
Vitamin B1 0.044mg 0.04mg 0%
Tryptophan 0.288mg 0.017mg 0%
Threonine 1.127mg 0.083mg 0%
Isoleucine 1.185mg 0.147mg 0%
Leucine 2.09mg 0.13mg 0%
Lysine 2.362mg 0.099mg 0%
Methionine 0.761mg 0.019mg 0%
Phenylalanine 1.004mg 0.11mg 0%
Valine 1.325mg 0.11mg 0%
Histidine 0.757mg 0.036mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1328.9%
Contains more FatsFats +6590%
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.3%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +14255%
Contains more Poly. FatPolyunsaturated fat +3702.9%
Contains less Sat. FatSaturated fat -99.1%

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.