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Caviar vs. Chard raw — In-Depth Nutrition Comparison

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How are caviar and chard raw different?

  • Caviar is higher in vitamin B12, iron, selenium, choline, vitamin B5, and magnesium; however, chard raw is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin B12 for caviar is 833% higher.
  • Caviar has a lower glycemic index (0) than chard raw (32).

Fish, caviar, black and red, granular and Chard, swiss, raw are the varieties used in this article.

Infographic

Caviar 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.
Caviar
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
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 +270.4%
Contains more CalciumCalcium +439.2%
Contains more IronIron +560%
Contains more ZincZinc +163.9%
Contains more PhosphorusPhosphorus +673.9%
Contains more SeleniumSelenium +7177.8%
Contains more PotassiumPotassium +109.4%
Contains more CopperCopper +62.7%
Contains less SodiumSodium -85.8%
Contains more ManganeseManganese +632%

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.
Caviar
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 0% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +588.9%
Contains more Vitamin B5Vitamin B5 +1934.9%
Contains more Vitamin B6Vitamin B6 +223.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +257.1%
Contains more CholineCholine +2627.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12.9%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin KVitamin K +138233.3%
~equal in Vitamin E ~1.89mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 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 +1266.7%
Contains more FatsFats +8850%
Contains more OtherOther +275%
Contains more WaterWater +95.1%
~equal in Carbs ~3.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 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 +11477.5%
Contains more Poly. FatPolyunsaturated fat +10478.6%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caviar Chard raw DV% diff.
Vitamin B12 20µg 0µg 833%
Vitamin K 0.6µg 830µg 691%
Cholesterol 588mg 0mg 196%
Iron 11.88mg 1.8mg 126%
Selenium 65.5µg 0.9µg 117%
Choline 490.9mg 18mg 86%
Vitamin B5 3.5mg 0.172mg 67%
Sodium 1500mg 213mg 56%
Magnesium 300mg 81mg 52%
Polyunsaturated fat 7.405g 0.07g 49%
Protein 24.6g 1.8g 46%
Phosphorus 356mg 46mg 44%
Vitamin B2 0.62mg 0.09mg 41%
Vitamin C 0mg 30mg 33%
Fats 17.9g 0.2g 27%
Calcium 275mg 51mg 22%
Saturated fat 4.06g 0.03g 18%
Vitamin B6 0.32mg 0.099mg 17%
Vitamin D 117IU 0IU 15%
Vitamin D 2.9µg 0µg 15%
Manganese 0.05mg 0.366mg 14%
Vitamin B1 0.19mg 0.04mg 13%
Calories 264kcal 19kcal 12%
Monounsaturated fat 4.631g 0.04g 11%
Folate 50µg 14µg 9%
Copper 0.11mg 0.179mg 8%
Fiber 0g 1.6g 6%
Potassium 181mg 379mg 6%
Zinc 0.95mg 0.36mg 5%
Vitamin A 271µg 306µg 4%
Vitamin B3 0.12mg 0.4mg 2%
Carbs 4g 3.74g 0%
Net carbs 4g 2.14g N/A
Sugar 0g 1.1g N/A
Vitamin E 1.89mg 1.89mg 0%
Tryptophan 0.323mg 0.017mg 0%
Threonine 1.263mg 0.083mg 0%
Isoleucine 1.035mg 0.147mg 0%
Leucine 2.133mg 0.13mg 0%
Lysine 1.834mg 0.099mg 0%
Methionine 0.646mg 0.019mg 0%
Phenylalanine 1.071mg 0.11mg 0%
Valine 1.263mg 0.11mg 0%
Histidine 0.649mg 0.036mg 0%
Omega-3 - EPA 2.741g 0g N/A
Omega-3 - DHA 3.8g 0g N/A
Omega-3 - DPA 0.229g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caviar 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
266%
Caviar
185%
Chard raw
Minerals Daily Need Coverage Score
153%
Caviar
34%
Chard raw

Comparison summary

Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 588mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 1287mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 4.03g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $99.6)
Which food is lower in Sugar?
Caviar
Caviar is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Caviar
Caviar is relatively richer in minerals
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.