Roe vs. Chard raw — In-Depth Nutrition Comparison
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The main differences between roe and chard raw
- Roe is richer in vitamin B12, selenium, phosphorus, vitamin B2, vitamin B1, vitamin B5, and folate, yet chard raw is richer in vitamin A and manganese.
- Daily need coverage for vitamin B12 for roe is 481% higher.
Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Chard, swiss, raw.
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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.
| Contains more ZincZinc | +255.6% |
| Contains more PhosphorusPhosphorus | +1019.6% |
| Contains less SodiumSodium | -45.1% |
| Contains more SeleniumSelenium | +5644.4% |
| Contains more MagnesiumMagnesium | +211.5% |
| Contains more CalciumCalcium | +82.1% |
| Contains more PotassiumPotassium | +33.9% |
| Contains more IronIron | +133.8% |
| Contains more CopperCopper | +39.8% |
| Contains more ManganeseManganese | +2715.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +592.5% |
| Contains more Vitamin B2Vitamin B2 | +954.4% |
| Contains more Vitamin B3Vitamin B3 | +448% |
| Contains more Vitamin B5Vitamin B5 | +570.9% |
| Contains more Vitamin B6Vitamin B6 | +86.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +557.1% |
| Contains more Vitamin CVitamin C | +82.9% |
| Contains more Vitamin AVitamin A | +236.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1490% |
| Contains more FatsFats | +4015% |
| Contains more OtherOther | +62.5% |
| Contains more CarbsCarbs | +94.8% |
| Contains more WaterWater | +58% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5222.5% |
| Contains more Poly. FatPolyunsaturated fat | +4762.9% |
| Contains less Sat. FatSaturated fat | -98.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin B12 | 11.54µg | 0µg | 481% |
| Cholesterol | 479mg | 0mg | 160% |
| Selenium | 51.7µg | 0.9µg | 92% |
| Phosphorus | 515mg | 46mg | 67% |
| Vitamin B2 | 0.949mg | 0.09mg | 66% |
| Protein | 28.62g | 1.8g | 54% |
| Vitamin A | 91µg | 306µg | 24% |
| Polyunsaturated fat | 3.404g | 0.07g | 22% |
| Folate | 92µg | 14µg | 20% |
| Vitamin B5 | 1.154mg | 0.172mg | 20% |
| Vitamin B1 | 0.277mg | 0.04mg | 20% |
| Manganese | 0.013mg | 0.366mg | 15% |
| Vitamin C | 16.4mg | 30mg | 15% |
| Magnesium | 26mg | 81mg | 13% |
| Iron | 0.77mg | 1.8mg | 13% |
| Vitamin E | 1.89mg | 13% | |
| Fats | 8.23g | 0.2g | 12% |
| Vitamin B3 | 2.192mg | 0.4mg | 11% |
| Calories | 204kcal | 19kcal | 9% |
| Saturated fat | 1.866g | 0.03g | 8% |
| Zinc | 1.28mg | 0.36mg | 8% |
| Vitamin B6 | 0.185mg | 0.099mg | 7% |
| Copper | 0.128mg | 0.179mg | 6% |
| Fiber | 0g | 1.6g | 6% |
| Monounsaturated fat | 2.129g | 0.04g | 5% |
| Sodium | 117mg | 213mg | 4% |
| Potassium | 283mg | 379mg | 3% |
| Choline | 18mg | 3% | |
| Calcium | 28mg | 51mg | 2% |
| Carbs | 1.92g | 3.74g | 1% |
| Net carbs | 1.92g | 2.14g | N/A |
| Sugar | 1.1g | N/A | |
| Tryptophan | 0.375mg | 0.017mg | 0% |
| Threonine | 1.305mg | 0.083mg | 0% |
| Isoleucine | 1.465mg | 0.147mg | 0% |
| Leucine | 2.509mg | 0.13mg | 0% |
| Lysine | 2.179mg | 0.099mg | 0% |
| Methionine | 0.71mg | 0.019mg | 0% |
| Phenylalanine | 1.401mg | 0.11mg | 0% |
| Valine | 1.676mg | 0.11mg | 0% |
| Histidine | 0.778mg | 0.036mg | 0% |
| Omega-3 - EPA | 1.26g | 0g | N/A |
| Omega-3 - DHA | 1.747g | 0g | N/A |
| Omega-3 - DPA | 0.105g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
157%
185%
Minerals Daily Need Coverage Score
68%
34%
Comparison summary
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Roe contains less Sodium (difference - 96mg)
Which food is lower in glycemic index?
Roe is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Chard raw is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 1.836g)
Which food is cheaper?
Chard raw is cheaper (difference - $99.6)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.