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  6. Chard raw vs. Hot and sour soup

Chard raw vs. Hot and sour soup — In-Depth Nutrition Comparison

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How are chard raw and hot and sour soup different?

  • Chard raw is higher than hot and sour soup in vitamin K, vitamin A, vitamin C, magnesium, copper, iron, manganese, vitamin E, and potassium.
  • Chard raw covers your daily need for vitamin K, 691% more than hot and sour soup.
  • Chard raw is lower in sodium.

Chard, swiss, raw and Soup, hot, and sour, Chinese restaurant types were used in this article.

Infographic

Chard raw vs Hot and sour 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 6.4% 5.7% 4.9% 24% 8.7% 6% 14% 49% 11% 2.2%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +168.4%
Contains more PotassiumPotassium +589.1%
Contains more IronIron +181.3%
Contains more CopperCopper +588.5%
Contains more ZincZinc +63.6%
Contains more PhosphorusPhosphorus +43.8%
Contains less SodiumSodium -43.4%
Contains more ManganeseManganese +330.6%
Contains more SeleniumSelenium +125%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11%
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 0% 3% 7.8% 1.5% 6.5% 7.2% 9.5% 14% 15% 13% 2.8% 6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3300%
Contains more Vitamin EVitamin E +384.6%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +190.3%
Contains more Vitamin B6Vitamin B6 +54.7%
Contains more Vitamin KVitamin K +75354.5%
Contains more FolateFolate +75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chard raw Hot and sour soup DV% diff.
Vitamin K 830µg 1.1µg 691%
Vitamin C 30mg 0mg 33%
Vitamin A 306µg 9µg 33%
Magnesium 81mg 9mg 17%
Copper 0.179mg 0.026mg 17%
Iron 1.8mg 0.64mg 15%
Manganese 0.366mg 0.085mg 12%
Potassium 379mg 55mg 10%
Vitamin E 1.89mg 0.39mg 10%
Cholesterol 0mg 21mg 7%
Sodium 213mg 376mg 7%
Lysine 0.099mg 153mg 7%
Vitamin B2 0.09mg 0.031mg 5%
Fiber 1.6g 0.5g 4%
Vitamin B12 0µg 0.1µg 4%
Choline 18mg 39.9mg 4%
Calcium 51mg 19mg 3%
Vitamin B6 0.099mg 0.064mg 3%
Protein 1.8g 2.58g 2%
Fats 0.2g 1.21g 2%
Phosphorus 46mg 32mg 2%
Folate 14µg 8µg 2%
Polyunsaturated fat 0.07g 0.311g 2%
Calories 19kcal 39kcal 1%
Vitamin D 0 IU 5 IU 1%
Zinc 0.36mg 0.22mg 1%
Starch 2.43g 1%
Vitamin D 0µg 0.1µg 1%
Selenium 0.9µg 0.4µg 1%
Vitamin B1 0.04mg 0.026mg 1%
Vitamin B3 0.4mg 0.507mg 1%
Vitamin B5 0.172mg 0.227mg 1%
Saturated fat 0.03g 0.229g 1%
Monounsaturated fat 0.04g 0.288g 1%
Net carbs 2.14g 3.85g N/A
Carbs 3.74g 4.35g 0%
Sugar 1.1g 0.42g N/A
Tryptophan 0.017mg 0.019mg 0%
Threonine 0.083mg 0.111mg 0%
Isoleucine 0.147mg 0.08mg 0%
Leucine 0.13mg 0.151mg 0%
Methionine 0.019mg 0.039mg 0%
Phenylalanine 0.11mg 0.085mg 0%
Valine 0.11mg 0.092mg 0%
Histidine 0.036mg 0.058mg 0%
Omega-3 - ALA 0.03g N/A
Omega-6 - Linoleic acid 0.273g N/A

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% 91%
Protein: 2.58 g
Fats: 1.21 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1.21 g
Contains more OtherOther +32.2%
Contains more ProteinProtein +43.3%
Contains more FatsFats +505%
Contains more CarbsCarbs +16.3%
~equal in Water ~90.65g

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
28% 35% 38%
Saturated fat: Sat. Fat 0.229 g
Monounsaturated fat: Mono. Fat 0.288 g
Polyunsaturated fat: Poly. Fat 0.311 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +620%
Contains more Poly. FatPolyunsaturated fat +344.3%

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. Hot and sour soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174808/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.