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  6. Pacific saury raw vs. Chard raw

Pacific saury raw vs. Chard raw — In-Depth Nutrition Comparison

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How are pacific saury raw and chard raw different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, and vitamin D; however, chard raw is richer in vitamin K, vitamin A, vitamin C, iron, and copper.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Chard raw has less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than chard raw (32).

Fish, pike, northern, raw and Chard, swiss, raw are the varieties used in this article.

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +11.8%
Contains more ZincZinc +86.1%
Contains more PhosphorusPhosphorus +378.3%
Contains less SodiumSodium -81.7%
Contains more SeleniumSelenium +1300%
Contains more MagnesiumMagnesium +161.3%
Contains more PotassiumPotassium +46.3%
Contains more IronIron +227.3%
Contains more CopperCopper +251%
Contains more ManganeseManganese +52.5%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 +45%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B5Vitamin B5 +336%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +261.1%
Contains more Vitamin CVitamin C +689.5%
Contains more Vitamin AVitamin A +1357.1%
Contains more Vitamin EVitamin E +845%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin KVitamin K +829900%
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Vitamin B12 2µg 0µg 83%
Protein 19.26g 1.8g 35%
Vitamin A 21µg 306µg 32%
Vitamin C 3.8mg 30mg 29%
Phosphorus 220mg 46mg 25%
Selenium 12.6µg 0.9µg 21%
Iron 0.55mg 1.8mg 16%
Copper 0.051mg 0.179mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Magnesium 31mg 81mg 12%
Vitamin B5 0.75mg 0.172mg 12%
Vitamin D 99IU 0IU 12%
Vitamin B3 2.3mg 0.4mg 12%
Vitamin E 0.2mg 1.89mg 11%
Choline 65mg 18mg 9%
Sodium 39mg 213mg 8%
Fiber 0g 1.6g 6%
Manganese 0.24mg 0.366mg 5%
Potassium 259mg 379mg 4%
Zinc 0.67mg 0.36mg 3%
Calories 88kcal 19kcal 3%
Vitamin B1 0.058mg 0.04mg 2%
Vitamin B2 0.063mg 0.09mg 2%
Calcium 57mg 51mg 1%
Vitamin B6 0.117mg 0.099mg 1%
Carbs 0g 3.74g 1%
Fats 0.69g 0.2g 1%
Polyunsaturated fat 0.202g 0.07g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Folate 15µg 14µg 0%
Saturated fat 0.118g 0.03g 0%
Monounsaturated fat 0.157g 0.04g 0%
Tryptophan 0.216mg 0.017mg 0%
Threonine 0.844mg 0.083mg 0%
Isoleucine 0.887mg 0.147mg 0%
Leucine 1.565mg 0.13mg 0%
Lysine 1.768mg 0.099mg 0%
Methionine 0.57mg 0.019mg 0%
Phenylalanine 0.752mg 0.11mg 0%
Valine 0.992mg 0.11mg 0%
Histidine 0.567mg 0.036mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +970%
Contains more FatsFats +245%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.4%
Contains more OtherOther +41.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 +292.5%
Contains more Poly. FatPolyunsaturated fat +188.6%
Contains less Sat. FatSaturated fat -74.6%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.