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

Sockeye salmon vs. Chard raw — In-Depth Nutrition Comparison

Compare

Summary of differences between sockeye salmon and chard raw

  • Sockeye salmon has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin B5; however, chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily need for vitamin K, 692% more than sockeye salmon.
  • The glycemic index of chard raw is higher.

These are the specific foods used in this comparison Fish, salmon, sockeye, cooked, dry heat and Chard, swiss, raw.

Infographic

Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 PotassiumPotassium +15%
Contains more ZincZinc +52.8%
Contains more PhosphorusPhosphorus +563%
Contains less SodiumSodium -56.8%
Contains more SeleniumSelenium +3844.4%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +363.6%
Contains more IronIron +246.2%
Contains more CopperCopper +135.5%
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.
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +292.5%
Contains more Vitamin B2Vitamin B2 +173.3%
Contains more Vitamin B3Vitamin B3 +2430.8%
Contains more Vitamin B5Vitamin B5 +640.7%
Contains more Vitamin B6Vitamin B6 +735.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +525.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +427.6%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Sockeye salmon Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Selenium 35.5µg 0.9µg 63%
Vitamin B3 10.123mg 0.4mg 61%
Vitamin B6 0.827mg 0.099mg 56%
Protein 26.48g 1.8g 49%
Phosphorus 305mg 46mg 37%
Vitamin C 0mg 30mg 33%
Vitamin A 58µg 306µg 28%
Vitamin B5 1.274mg 0.172mg 22%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 18mg 17%
Iron 0.52mg 1.8mg 16%
Manganese 0.013mg 0.366mg 15%
Vitamin B2 0.246mg 0.09mg 12%
Copper 0.076mg 0.179mg 11%
Magnesium 36mg 81mg 11%
Vitamin B1 0.157mg 0.04mg 10%
Polyunsaturated fat 1.327g 0.07g 8%
Fats 5.57g 0.2g 8%
Calories 156kcal 19kcal 7%
Vitamin E 0.99mg 1.89mg 6%
Fiber 0g 1.6g 6%
Sodium 92mg 213mg 5%
Monounsaturated fat 1.864g 0.04g 5%
Calcium 11mg 51mg 4%
Saturated fat 0.969g 0.03g 4%
Zinc 0.55mg 0.36mg 2%
Potassium 436mg 379mg 2%
Folate 7µg 14µg 2%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.017mg 0%
Threonine 1.247mg 0.083mg 0%
Isoleucine 1.274mg 0.147mg 0%
Leucine 2.185mg 0.13mg 0%
Lysine 2.574mg 0.099mg 0%
Methionine 0.858mg 0.019mg 0%
Phenylalanine 1.086mg 0.11mg 0%
Valine 1.461mg 0.11mg 0%
Histidine 0.711mg 0.036mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +1371.1%
Contains more FatsFats +2685%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.6%
Contains more OtherOther +158.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 +4560%
Contains more Poly. FatPolyunsaturated fat +1795.7%
Contains less Sat. FatSaturated fat -96.9%

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.