Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sea bass vs. Chard raw — In-Depth Nutrition Comparison

Compare

A recap on differences between sea bass and chard raw

  • Sea bass is higher in vitamin B12, selenium, phosphorus, vitamin B6, and vitamin B5, yet chard raw is higher in vitamin A, vitamin C, copper, and manganese.
  • Sea bass covers your daily vitamin B12 needs 184% more than chard raw.
  • The glycemic index of sea bass is lower.

Food varieties used in this article are Fish, bass, striped, cooked, dry heat and Chard, swiss, raw.

Infographic

Sea bass vs Chard raw 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 36% 5.7% 29% 41% 13% 14% 109% 11% 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 ZincZinc +41.7%
Contains more PhosphorusPhosphorus +452.2%
Contains less SodiumSodium -58.7%
Contains more SeleniumSelenium +5100%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +168.4%
Contains more PotassiumPotassium +15.5%
Contains more IronIron +66.7%
Contains more CopperCopper +347.5%
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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 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 B1Vitamin B1 +187.5%
Contains more Vitamin B3Vitamin B3 +539.5%
Contains more Vitamin B5Vitamin B5 +402.9%
Contains more Vitamin B6Vitamin B6 +249.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +887.1%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 +1162.8%
Contains more FatsFats +1395%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.3%
Contains more OtherOther +73.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 +2015%
Contains more Poly. FatPolyunsaturated fat +1335.7%
Contains less Sat. FatSaturated fat -95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sea bass Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin B12 4.41µg 0µg 184%
Selenium 46.8µg 0.9µg 83%
Protein 22.73g 1.8g 42%
Cholesterol 103mg 0mg 34%
Vitamin C 0mg 30mg 33%
Vitamin A 31µg 306µg 31%
Phosphorus 254mg 46mg 30%
Vitamin B6 0.346mg 0.099mg 19%
Manganese 0.019mg 0.366mg 15%
Copper 0.04mg 0.179mg 15%
Vitamin B5 0.865mg 0.172mg 14%
Vitamin E 1.89mg 13%
Vitamin B3 2.558mg 0.4mg 13%
Iron 1.08mg 1.8mg 9%
Magnesium 51mg 81mg 7%
Fiber 0g 1.6g 6%
Vitamin B1 0.115mg 0.04mg 6%
Polyunsaturated fat 1.005g 0.07g 6%
Sodium 88mg 213mg 5%
Calories 124kcal 19kcal 5%
Vitamin B2 0.037mg 0.09mg 4%
Fats 2.99g 0.2g 4%
Calcium 19mg 51mg 3%
Choline 18mg 3%
Saturated fat 0.65g 0.03g 3%
Potassium 328mg 379mg 2%
Monounsaturated fat 0.846g 0.04g 2%
Zinc 0.51mg 0.36mg 1%
Carbs 0g 3.74g 1%
Folate 10µg 14µg 1%
Net carbs 0g 2.14g N/A
Sugar 1.1g N/A
Tryptophan 0.255mg 0.017mg 0%
Threonine 0.997mg 0.083mg 0%
Isoleucine 1.047mg 0.147mg 0%
Leucine 1.848mg 0.13mg 0%
Lysine 2.088mg 0.099mg 0%
Methionine 0.673mg 0.019mg 0%
Phenylalanine 0.887mg 0.11mg 0%
Valine 1.171mg 0.11mg 0%
Histidine 0.669mg 0.036mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sea bass Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
60%
Sea bass
185%
Chard raw
Minerals Daily Need Coverage Score
52%
Sea bass
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Sea bass
Sea bass is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Sea bass
Sea bass contains less Sodium (difference - 125mg)
Which food is lower in glycemic index?
Sea bass
Sea bass is lower in glycemic index (difference - 32)
Which food is cheaper?
Sea bass
Sea bass is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 103mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.62g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.