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  6. Chard raw vs. Lentil soup

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

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The main differences between chard raw and lentil soup

  • Chard raw is richer than lentil soup in vitamin A, vitamin C, magnesium, copper, manganese, iron, and potassium.
  • Daily need coverage for vitamin A for chard raw is 119% higher.
  • Chard raw contains 18 times more vitamin C than lentil soup. Chard raw contains 30mg of vitamin C, while lentil soup contains 1.7mg.
  • Chard raw contains less sodium.
  • Chard raw has a lower glycemic index than lentil soup.

Food types used in this article are Chard, swiss, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Chard raw vs Lentil 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% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +163.2%
Contains more IronIron +68.2%
Contains more CopperCopper +155.7%
Contains more ZincZinc +20%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +205%
Contains more SeleniumSelenium +200%
Contains more PhosphorusPhosphorus +60.9%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +1664.7%
Contains more Vitamin AVitamin A +4271.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +22.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B3Vitamin B3 +36.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.09mg

All nutrients comparison - raw data values

Nutrient Chard raw Lentil soup DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 7µg 33%
Vitamin C 30mg 1.7mg 31%
Magnesium 81mg 9mg 17%
Sodium 213mg 532mg 14%
Vitamin E 1.89mg 13%
Copper 0.179mg 0.07mg 12%
Manganese 0.366mg 0.12mg 11%
Iron 1.8mg 1.07mg 9%
Potassium 379mg 144mg 7%
Fiber 1.6g 6%
Vitamin B12 0µg 0.12µg 5%
Protein 1.8g 3.74g 4%
Phosphorus 46mg 74mg 4%
Calcium 51mg 17mg 3%
Vitamin B2 0.09mg 0.045mg 3%
Choline 18mg 3%
Vitamin B1 0.04mg 0.07mg 3%
Folate 14µg 20µg 2%
Saturated fat 0.03g 0.45g 2%
Calories 19kcal 56kcal 2%
Selenium 0.9µg 0.3µg 1%
Cholesterol 0mg 3mg 1%
Zinc 0.36mg 0.3mg 1%
Fats 0.2g 1.12g 1%
Carbs 3.74g 8.16g 1%
Monounsaturated fat 0.04g 0.52g 1%
Vitamin B6 0.099mg 0.09mg 1%
Vitamin B5 0.172mg 0.14mg 1%
Vitamin B3 0.4mg 0.545mg 1%
Net carbs 2.14g 8.16g N/A
Sugar 1.1g N/A
Polyunsaturated fat 0.07g 0.13g 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more OtherOther +30.1%
Contains more ProteinProtein +107.8%
Contains more FatsFats +460%
Contains more CarbsCarbs +118.2%
~equal in Water ~85.75g

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +85.7%

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.