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

Sardines vs. Chard raw — In-Depth Nutrition Comparison

Compare

A recap on differences between sardines and chard raw

  • Sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3, yet chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily vitamin K needs 690% more than sardines.
  • The amount of cholesterol in chard raw is lower.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Chard, swiss, raw.

Infographic

Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 CalciumCalcium +649%
Contains more IronIron +62.2%
Contains more ZincZinc +263.9%
Contains more PhosphorusPhosphorus +965.2%
Contains more SeleniumSelenium +5755.6%
Contains more MagnesiumMagnesium +107.7%
Contains less SodiumSodium -30.6%
Contains more ManganeseManganese +238.9%
~equal in Potassium ~379mg
~equal in Copper ~0.179mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 +100%
Contains more Vitamin B2Vitamin B2 +152.2%
Contains more Vitamin B3Vitamin B3 +1211.3%
Contains more Vitamin B5Vitamin B5 +273.3%
Contains more Vitamin B6Vitamin B6 +68.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +316.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +856.3%
Contains more Vitamin KVitamin K +31823.1%
Contains more FolateFolate +40%
~equal in Vitamin E ~1.89mg

All nutrients comparison - raw data values

Nutrient Sardines Chard raw DV% diff.
Vitamin K 2.6µg 830µg 690%
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 0.9µg 94%
Phosphorus 490mg 46mg 63%
Cholesterol 142mg 0mg 47%
Protein 24.62g 1.8g 46%
Polyunsaturated fat 5.148g 0.07g 34%
Vitamin C 0mg 30mg 33%
Calcium 382mg 51mg 33%
Vitamin B3 5.245mg 0.4mg 30%
Vitamin A 32µg 306µg 30%
Vitamin D 4.8µg 0µg 24%
Vitamin D 193IU 0IU 24%
Fats 11.45g 0.2g 17%
Iron 2.92mg 1.8mg 14%
Vitamin B2 0.227mg 0.09mg 11%
Manganese 0.108mg 0.366mg 11%
Choline 75mg 18mg 10%
Magnesium 39mg 81mg 10%
Monounsaturated fat 3.869g 0.04g 10%
Calories 208kcal 19kcal 9%
Vitamin B5 0.642mg 0.172mg 9%
Zinc 1.31mg 0.36mg 9%
Saturated fat 1.528g 0.03g 7%
Fiber 0g 1.6g 6%
Vitamin B6 0.167mg 0.099mg 5%
Sodium 307mg 213mg 4%
Vitamin B1 0.08mg 0.04mg 3%
Vitamin E 2.04mg 1.89mg 1%
Copper 0.186mg 0.179mg 1%
Folate 10µg 14µg 1%
Potassium 397mg 379mg 1%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Tryptophan 0.276mg 0.017mg 0%
Threonine 1.079mg 0.083mg 0%
Isoleucine 1.134mg 0.147mg 0%
Leucine 2.001mg 0.13mg 0%
Lysine 2.26mg 0.099mg 0%
Methionine 0.729mg 0.019mg 0%
Phenylalanine 0.961mg 0.11mg 0%
Valine 1.268mg 0.11mg 0%
Histidine 0.725mg 0.036mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +1267.8%
Contains more FatsFats +5625%
Contains more OtherOther +170%
Contains more CarbsCarbs +∞%
Contains more WaterWater +55.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 +9572.5%
Contains more Poly. FatPolyunsaturated fat +7254.3%
Contains less Sat. FatSaturated fat -98%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.