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Swordfish vs. Chard raw — In-Depth Nutrition Comparison

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How are swordfish and chard raw different?

  • Swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus, while chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily need for vitamin K, 692% more than swordfish.
  • Chard raw is lower in cholesterol.
  • Chard raw has a higher glycemic index (32) than swordfish (0).

Fish, swordfish, cooked, dry heat and Chard, swiss, raw types were used in this article.

Infographic

Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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 +31.7%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +560.9%
Contains less SodiumSodium -54.5%
Contains more SeleniumSelenium +7511.1%
Contains more MagnesiumMagnesium +131.4%
Contains more CalciumCalcium +750%
Contains more IronIron +300%
Contains more CopperCopper +289.1%
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 EVitamin E +27.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +122.5%
Contains more Vitamin B3Vitamin B3 +2213.5%
Contains more Vitamin B5Vitamin B5 +142.4%
Contains more Vitamin B6Vitamin B6 +521.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +330.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +611.6%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 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 +1202.8%
Contains more FatsFats +3865%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.7%
Contains more OtherOther +344.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 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 +8760%
Contains more Poly. FatPolyunsaturated fat +1854.3%
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.
Swordfish Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Selenium 68.5µg 0.9µg 123%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.4mg 55%
Protein 23.45g 1.8g 43%
Vitamin B6 0.615mg 0.099mg 40%
Phosphorus 304mg 46mg 37%
Vitamin C 0mg 30mg 33%
Vitamin A 43µg 306µg 29%
Cholesterol 78mg 0mg 26%
Iron 0.45mg 1.8mg 17%
Manganese 0.013mg 0.366mg 15%
Copper 0.046mg 0.179mg 15%
Fats 7.93g 0.2g 12%
Magnesium 35mg 81mg 11%
Choline 77.5mg 18mg 11%
Polyunsaturated fat 1.368g 0.07g 9%
Monounsaturated fat 3.544g 0.04g 9%
Saturated fat 1.911g 0.03g 9%
Calories 172kcal 19kcal 8%
Fiber 0g 1.6g 6%
Sodium 97mg 213mg 5%
Vitamin B5 0.417mg 0.172mg 5%
Calcium 6mg 51mg 5%
Zinc 0.78mg 0.36mg 4%
Vitamin B1 0.089mg 0.04mg 4%
Potassium 499mg 379mg 4%
Vitamin E 2.41mg 1.89mg 3%
Folate 2µg 14µg 3%
Vitamin B2 0.063mg 0.09mg 2%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.017mg 0%
Threonine 1.035mg 0.083mg 0%
Isoleucine 1.088mg 0.147mg 0%
Leucine 1.919mg 0.13mg 0%
Lysine 2.168mg 0.099mg 0%
Methionine 0.699mg 0.019mg 0%
Phenylalanine 0.922mg 0.11mg 0%
Valine 1.216mg 0.11mg 0%
Histidine 0.695mg 0.036mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
72%
Swordfish
185%
Chard raw
Minerals Daily Need Coverage Score
64%
Swordfish
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 116mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 32)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 1.881g)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.