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  6. Halibut raw vs. Chard raw

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

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A recap on differences between halibut raw and chard raw

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus, yet chard raw is higher in vitamin K, vitamin A, vitamin C, copper, and manganese.
  • Chard raw covers your daily vitamin K needs 692% more than halibut raw.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Chard, swiss, raw.

Infographic

Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 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 PhosphorusPhosphorus +256.5%
Contains less SodiumSodium -62.4%
Contains more SeleniumSelenium +3955.6%
Contains more MagnesiumMagnesium +211.5%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +41.4%
Contains more IronIron +172.7%
Contains more CopperCopper +496.7%
Contains more ManganeseManganese +2950%
~equal in Zinc ~0.36mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 +50%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +45.3%
Contains more Vitamin B6Vitamin B6 +324.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +243.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2085.7%
Contains more Vitamin EVitamin E +158.9%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +1300%

All nutrients comparison - raw data values

Nutrient Halibut raw Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 0.9µg 65%
Vitamin B12 1µg 0µg 42%
Vitamin C 0mg 30mg 33%
Vitamin A 14µg 306µg 32%
Vitamin B6 0.42mg 0.099mg 25%
Protein 14.37g 1.8g 25%
Fats 13.84g 0.2g 21%
Monounsaturated fat 8.378g 0.04g 21%
Phosphorus 164mg 46mg 17%
Copper 0.03mg 0.179mg 17%
Cholesterol 46mg 0mg 15%
Manganese 0.012mg 0.366mg 15%
Iron 0.66mg 1.8mg 14%
Magnesium 26mg 81mg 13%
Saturated fat 2.419g 0.03g 11%
Polyunsaturated fat 1.367g 0.07g 9%
Choline 61.8mg 18mg 8%
Vitamin E 0.73mg 1.89mg 8%
Calories 186kcal 19kcal 8%
Vitamin B3 1.5mg 0.4mg 7%
Fiber 0g 1.6g 6%
Sodium 80mg 213mg 6%
Calcium 3mg 51mg 5%
Potassium 268mg 379mg 3%
Folate 1µg 14µg 3%
Vitamin B1 0.06mg 0.04mg 2%
Vitamin B5 0.25mg 0.172mg 2%
Vitamin B2 0.08mg 0.09mg 1%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Zinc 0.4mg 0.36mg 0%
Tryptophan 0.161mg 0.017mg 0%
Threonine 0.63mg 0.083mg 0%
Isoleucine 0.662mg 0.147mg 0%
Leucine 1.168mg 0.13mg 0%
Lysine 1.32mg 0.099mg 0%
Methionine 0.425mg 0.019mg 0%
Phenylalanine 0.561mg 0.11mg 0%
Valine 0.74mg 0.11mg 0%
Histidine 0.423mg 0.036mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +698.3%
Contains more FatsFats +6820%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.9%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 +20845%
Contains more Poly. FatPolyunsaturated fat +1852.9%
Contains less Sat. FatSaturated fat -98.8%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.