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  6. Salmon raw vs. Chard raw

Salmon raw vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and chard raw

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, and phosphorus; however, chard raw is higher in vitamin A and vitamin C.
  • Salmon raw covers your daily need for vitamin B12, 133% more than chard raw.
  • The glycemic index of chard raw is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Chard, swiss, raw.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 PotassiumPotassium +29.3%
Contains more CopperCopper +39.7%
Contains more ZincZinc +77.8%
Contains more PhosphorusPhosphorus +334.8%
Contains less SodiumSodium -79.3%
Contains more SeleniumSelenium +3955.6%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +325%
Contains more IronIron +125%
Contains more ManganeseManganese +2187.5%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 +465%
Contains more Vitamin B2Vitamin B2 +322.2%
Contains more Vitamin B3Vitamin B3 +1865%
Contains more Vitamin B5Vitamin B5 +867.4%
Contains more Vitamin B6Vitamin B6 +726.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +78.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2450%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.9µg 65%
Vitamin B6 0.818mg 0.099mg 55%
Vitamin B3 7.86mg 0.4mg 47%
Protein 19.84g 1.8g 36%
Vitamin A 12µg 306µg 33%
Vitamin C 0mg 30mg 33%
Vitamin B5 1.664mg 0.172mg 30%
Phosphorus 200mg 46mg 22%
Vitamin B2 0.38mg 0.09mg 22%
Cholesterol 55mg 0mg 18%
Vitamin B1 0.226mg 0.04mg 16%
Polyunsaturated fat 2.539g 0.07g 16%
Manganese 0.016mg 0.366mg 15%
Vitamin E 1.89mg 13%
Iron 0.8mg 1.8mg 13%
Magnesium 29mg 81mg 12%
Fats 6.34g 0.2g 9%
Copper 0.25mg 0.179mg 8%
Sodium 44mg 213mg 7%
Calories 142kcal 19kcal 6%
Fiber 0g 1.6g 6%
Monounsaturated fat 2.103g 0.04g 5%
Calcium 12mg 51mg 4%
Saturated fat 0.981g 0.03g 4%
Zinc 0.64mg 0.36mg 3%
Potassium 490mg 379mg 3%
Folate 25µg 14µg 3%
Choline 18mg 3%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Sugar 1.1g N/A
Tryptophan 0.222mg 0.017mg 0%
Threonine 0.87mg 0.083mg 0%
Isoleucine 0.914mg 0.147mg 0%
Leucine 1.613mg 0.13mg 0%
Lysine 1.822mg 0.099mg 0%
Methionine 0.587mg 0.019mg 0%
Phenylalanine 0.775mg 0.11mg 0%
Valine 1.022mg 0.11mg 0%
Histidine 0.584mg 0.036mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +1002.2%
Contains more FatsFats +3070%
Contains more OtherOther +232.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +5157.5%
Contains more Poly. FatPolyunsaturated fat +3527.1%
Contains less Sat. FatSaturated fat -96.9%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.