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  6. Chard raw vs. Minestrone

Chard raw vs. Minestrone — In-Depth Nutrition Comparison

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What are the differences between chard raw and minestrone?

  • Chard raw is richer than minestrone in vitamin A, vitamin C, magnesium, iron, copper, manganese, potassium, and vitamin B2.
  • Chard raw's daily need coverage for vitamin A is 103% more.
  • Chard raw has 60 times more vitamin C than minestrone. While chard raw has 30mg of vitamin C, minestrone has only 0.5mg.
  • The glycemic index of chard raw is lower.

We used Chard, swiss, raw and Soup, minestrone, canned, prepared with equal volume water types in this article.

Infographic

Chard raw vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +264.3%
Contains more PotassiumPotassium +191.5%
Contains more IronIron +373.7%
Contains more CopperCopper +251%
Contains more ZincZinc +16.1%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -16.1%
Contains more ManganeseManganese +140.8%
Contains more SeleniumSelenium +∞%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin AVitamin A +524.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B5Vitamin B5 +22.9%
Contains more Vitamin B6Vitamin B6 +141.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.391mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Chard raw Minestrone DV% diff.
Vitamin K 830µg 692%
Vitamin C 30mg 0.5mg 33%
Vitamin A 306µg 49µg 29%
Magnesium 81mg 3mg 19%
Iron 1.8mg 0.38mg 18%
Copper 0.179mg 0.051mg 14%
Vitamin E 1.89mg 13%
Manganese 0.366mg 0.152mg 9%
Potassium 379mg 130mg 7%
Vitamin B2 0.09mg 0.018mg 6%
Fiber 1.6g 0.4g 5%
Calcium 51mg 14mg 4%
Vitamin B6 0.099mg 0.041mg 4%
Polyunsaturated fat 0.07g 0.46g 3%
Choline 18mg 3%
Phosphorus 46mg 23mg 3%
Selenium 0.9µg 2%
Sodium 213mg 254mg 2%
Vitamin B1 0.04mg 0.022mg 2%
Saturated fat 0.03g 0.23g 1%
Monounsaturated fat 0.04g 0.29g 1%
Vitamin B5 0.172mg 0.14mg 1%
Calories 19kcal 34kcal 1%
Fats 0.2g 1.04g 1%
Protein 1.8g 1.77g 0%
Carbs 3.74g 4.66g 0%
Net carbs 2.14g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.1g N/A
Zinc 0.36mg 0.31mg 0%
Vitamin B3 0.4mg 0.391mg 0%
Folate 14µg 15µg 0%
Tryptophan 0.017mg 0.013mg 0%
Threonine 0.083mg 0.043mg 0%
Isoleucine 0.147mg 0.054mg 0%
Leucine 0.13mg 0.098mg 0%
Lysine 0.099mg 0.076mg 0%
Methionine 0.019mg 0.018mg 0%
Phenylalanine 0.11mg 0.064mg 0%
Valine 0.11mg 0.074mg 0%
Histidine 0.036mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more OtherOther +33.3%
Contains more FatsFats +420%
Contains more CarbsCarbs +24.6%
~equal in Protein ~1.77g
~equal in Water ~91.33g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -87%
Contains more Mono. FatMonounsaturated fat +625%
Contains more Poly. FatPolyunsaturated fat +557.1%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.