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  6. Chard raw vs. Chicken soup

Chard raw vs. Chicken soup — In-Depth Nutrition Comparison

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How are chard raw and chicken soup different?

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, copper, vitamin E, potassium, and fiber; however, chicken soup is richer in vitamin B3.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Chard raw has a lower glycemic index (32) than chicken soup (52).

Chard, swiss, raw and Soup, stock, chicken, home-prepared are the varieties used in this article.

Infographic

Chard raw vs Chicken soup 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Contains more MagnesiumMagnesium +1925%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +261%
Contains more IronIron +757.1%
Contains more CopperCopper +231.5%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +70.4%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -32.9%
Contains more SeleniumSelenium +144.4%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Contains more Vitamin CVitamin C +14900%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +6200%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +62.3%
Contains more Vitamin KVitamin K +414900%
Contains more FolateFolate +180%
Contains more CholineCholine +95.7%
Contains more Vitamin B3Vitamin B3 +296%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.085mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Chicken soup DV% diff.
Vitamin K 830µg 0.2µg 692%
Vitamin A 306µg 1µg 34%
Vitamin C 30mg 0.2mg 33%
Iron 1.8mg 0.21mg 20%
Magnesium 81mg 4mg 18%
Manganese 0.366mg 16%
Copper 0.179mg 0.054mg 14%
Vitamin E 1.89mg 0.03mg 12%
Potassium 379mg 105mg 8%
Vitamin B3 0.4mg 1.584mg 7%
Fiber 1.6g 0g 6%
Calcium 51mg 3mg 5%
Vitamin B5 0.172mg 3%
Phosphorus 46mg 27mg 3%
Sodium 213mg 143mg 3%
Vitamin B6 0.099mg 0.061mg 3%
Choline 18mg 9.2mg 2%
Zinc 0.36mg 0.14mg 2%
Folate 14µg 5µg 2%
Fats 0.2g 1.2g 2%
Selenium 0.9µg 2.2µg 2%
Saturated fat 0.03g 0.321g 1%
Monounsaturated fat 0.04g 0.582g 1%
Polyunsaturated fat 0.07g 0.213g 1%
Calories 19kcal 36kcal 1%
Protein 1.8g 2.52g 1%
Cholesterol 0mg 3mg 1%
Carbs 3.74g 3.53g 0%
Net carbs 2.14g 3.53g N/A
Sugar 1.1g 1.58g N/A
Vitamin B1 0.04mg 0.035mg 0%
Vitamin B2 0.09mg 0.085mg 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more OtherOther +166.7%
Contains more ProteinProtein +40%
Contains more FatsFats +500%
~equal in Carbs ~3.53g
~equal in Water ~92.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +1355%
Contains more Poly. FatPolyunsaturated fat +204.3%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Chicken soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.