Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Fish oil
  5. Compare
  6. Fish oil vs. Chard raw

Fish oil vs. Chard raw — In-Depth Nutrition Comparison

Compare

Differences between Fish oil and Chard raw

  • Fish oil has more Vitamin D, while Chard raw has more Vitamin A RAE, Vitamin C, Iron, Copper, Magnesium, Manganese, and Potassium.
  • Fish oil's daily need coverage for Cholesterol is 237% higher.
  • The amount of Cholesterol in Chard raw is lower.

The food types used in this comparison are Fish oil, sardine and Chard, swiss, raw.

Infographic

Fish oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 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% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 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 FatsFats +49900%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 35% 33%
Saturated Fat: Sat. Fat 29.892 g
Monounsaturated Fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 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 +84502.5%
Contains more Poly. FatPolyunsaturated fat +45424.3%
Contains less Sat. FatSaturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish oil 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 ok

All nutrients comparison - raw data values

Nutrient Fish oil Chard raw Opinion
Calories 902kcal 19kcal Fish oil
Protein 0g 1.8g Chard raw
Fats 100g 0.2g Fish oil
Vitamin C 0mg 30mg Chard raw
Net carbs 0g 2.14g Chard raw
Carbs 0g 3.74g Chard raw
Cholesterol 710mg 0mg Chard raw
Vitamin D 332IU 0IU Fish oil
Magnesium 0mg 81mg Chard raw
Calcium 0mg 51mg Chard raw
Potassium 0mg 379mg Chard raw
Iron 0mg 1.8mg Chard raw
Sugar 1.1g Fish oil
Fiber 0g 1.6g Chard raw
Copper 0mg 0.179mg Chard raw
Zinc 0mg 0.36mg Chard raw
Phosphorus 0mg 46mg Chard raw
Sodium 0mg 213mg Fish oil
Vitamin A 0IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 1.89mg Chard raw
Vitamin D 8.3µg 0µg Fish oil
Manganese 0mg 0.366mg Chard raw
Selenium 0µg 0.9µg Chard raw
Vitamin B1 0mg 0.04mg Chard raw
Vitamin B2 0mg 0.09mg Chard raw
Vitamin B3 0mg 0.4mg Chard raw
Vitamin B5 0mg 0.172mg Chard raw
Vitamin B6 0mg 0.099mg Chard raw
Vitamin K 830µg Chard raw
Folate 0µg 14µg Chard raw
Choline 18mg Chard raw
Saturated Fat 29.892g 0.03g Chard raw
Monounsaturated Fat 33.841g 0.04g Fish oil
Polyunsaturated fat 31.867g 0.07g Fish oil
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Omega-3 - EPA 10.137g 0g Fish oil
Omega-3 - DHA 10.656g 0g Fish oil
Omega-3 - DPA 1.973g 0g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil 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
19%
Fish oil
206%
Chard raw
Minerals Daily Need Coverage Score
0%
Fish oil
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 213mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 29.862g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw 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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.