Cod vs. Chard raw — In-Depth Nutrition Comparison
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Important differences between cod and chard raw
- Cod has more vitamin B5, selenium, vitamin B12, and phosphorus; however, chard raw has more vitamin K, vitamin A, vitamin C, iron, copper, and manganese.
- Cod's daily need coverage for vitamin B5 is 3057% more.
- Chard raw has a higher glycemic index than cod.
The food varieties used in the comparison are Fish, cod, Atlantic, raw and Chard, swiss, raw.
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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.
| Contains more ZincZinc | +25% |
| Contains more PhosphorusPhosphorus | +341.3% |
| Contains less SodiumSodium | -74.6% |
| Contains more SeleniumSelenium | +3577.8% |
| Contains more MagnesiumMagnesium | +153.1% |
| Contains more CalciumCalcium | +218.8% |
| Contains more IronIron | +373.7% |
| Contains more CopperCopper | +539.3% |
| Contains more ManganeseManganese | +2340% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +90% |
| Contains more Vitamin B3Vitamin B3 | +415.8% |
| Contains more Vitamin B5Vitamin B5 | +88853.5% |
| Contains more Vitamin B6Vitamin B6 | +147.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +262.2% |
| Contains more Vitamin CVitamin C | +2900% |
| Contains more Vitamin AVitamin A | +2450% |
| Contains more Vitamin EVitamin E | +195.3% |
| Contains more Vitamin B2Vitamin B2 | +38.5% |
| Contains more Vitamin KVitamin K | +829900% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 153mg | 0.172mg | 3057% |
| Vitamin K | 0.1µg | 830µg | 692% |
| Selenium | 33.1µg | 0.9µg | 59% |
| Vitamin B12 | 0.91µg | 0µg | 38% |
| Vitamin A | 12µg | 306µg | 33% |
| Protein | 17.81g | 1.8g | 32% |
| Vitamin C | 1mg | 30mg | 32% |
| Phosphorus | 203mg | 46mg | 22% |
| Iron | 0.38mg | 1.8mg | 18% |
| Copper | 0.028mg | 0.179mg | 17% |
| Manganese | 0.015mg | 0.366mg | 15% |
| Cholesterol | 43mg | 0mg | 14% |
| Magnesium | 32mg | 81mg | 12% |
| Vitamin B6 | 0.245mg | 0.099mg | 11% |
| Vitamin B3 | 2.063mg | 0.4mg | 10% |
| Choline | 65.2mg | 18mg | 9% |
| Vitamin E | 0.64mg | 1.89mg | 8% |
| Sodium | 54mg | 213mg | 7% |
| Fiber | 0g | 1.6g | 6% |
| Vitamin D | 36IU | 0IU | 5% |
| Vitamin D | 0.9µg | 0µg | 5% |
| Calcium | 16mg | 51mg | 4% |
| Calories | 82kcal | 19kcal | 3% |
| Vitamin B1 | 0.076mg | 0.04mg | 3% |
| Folate | 7µg | 14µg | 2% |
| Vitamin B2 | 0.065mg | 0.09mg | 2% |
| Zinc | 0.45mg | 0.36mg | 1% |
| Potassium | 413mg | 379mg | 1% |
| Carbs | 0g | 3.74g | 1% |
| Fats | 0.67g | 0.2g | 1% |
| Polyunsaturated fat | 0.231g | 0.07g | 1% |
| Net carbs | 0g | 2.14g | N/A |
| Sugar | 0g | 1.1g | N/A |
| Saturated fat | 0.131g | 0.03g | 0% |
| Monounsaturated fat | 0.094g | 0.04g | 0% |
| Tryptophan | 0.199mg | 0.017mg | 0% |
| Threonine | 0.781mg | 0.083mg | 0% |
| Isoleucine | 0.821mg | 0.147mg | 0% |
| Leucine | 1.447mg | 0.13mg | 0% |
| Lysine | 1.635mg | 0.099mg | 0% |
| Methionine | 0.527mg | 0.019mg | 0% |
| Phenylalanine | 0.695mg | 0.11mg | 0% |
| Valine | 0.917mg | 0.11mg | 0% |
| Histidine | 0.524mg | 0.036mg | 0% |
| Omega-3 - EPA | 0.064g | 0g | N/A |
| Omega-3 - DHA | 0.12g | 0g | N/A |
| Omega-3 - DPA | 0.01g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +889.4% |
| Contains more FatsFats | +235% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +14.1% |
| Contains more OtherOther | +433.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +135% |
| Contains more Poly. FatPolyunsaturated fat | +230% |
| Contains less Sat. FatSaturated fat | -77.1% |