Chard raw vs. Soba — In-Depth Nutrition Comparison
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Important differences between chard raw and soba
- Soba has less vitamin A, vitamin C, copper, magnesium, iron, and potassium.
- Chard raw's daily need coverage for vitamin A is 122% more.
- Soba is lower in sodium.
- Soba has a higher glycemic index than chard raw.
The food varieties used in the comparison are Chard, swiss, raw and Noodles, japanese, soba, cooked.
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.
| Contains more MagnesiumMagnesium | +800% |
| Contains more CalciumCalcium | +1175% |
| Contains more PotassiumPotassium | +982.9% |
| Contains more IronIron | +275% |
| Contains more CopperCopper | +2137.5% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +84% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -71.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +246.2% |
| Contains more Vitamin B6Vitamin B6 | +147.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +135% |
| Contains more Vitamin B3Vitamin B3 | +27.5% |
| Contains more Vitamin B5Vitamin B5 | +36.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +100% |
| Contains more WaterWater | +26.9% |
| Contains more OtherOther | +310.3% |
| Contains more ProteinProtein | +181.1% |
| Contains more CarbsCarbs | +473.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +53.8% |
| Contains more Poly. FatPolyunsaturated fat | +125.8% |
| Contains less Sat. FatSaturated fat | -36.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin C | 30mg | 0mg | 33% |
| Copper | 0.179mg | 0.008mg | 19% |
| Magnesium | 81mg | 9mg | 17% |
| Iron | 1.8mg | 0.48mg | 17% |
| Vitamin E | 1.89mg | 13% | |
| Potassium | 379mg | 35mg | 10% |
| Protein | 1.8g | 5.06g | 7% |
| Sodium | 213mg | 60mg | 7% |
| Carbs | 3.74g | 21.44g | 6% |
| Fiber | 1.6g | 6% | |
| Vitamin B1 | 0.04mg | 0.094mg | 5% |
| Vitamin B6 | 0.099mg | 0.04mg | 5% |
| Calcium | 51mg | 4mg | 5% |
| Vitamin B2 | 0.09mg | 0.026mg | 5% |
| Calories | 19kcal | 99kcal | 4% |
| Choline | 18mg | 3% | |
| Phosphorus | 46mg | 25mg | 3% |
| Selenium | 0.9µg | 2% | |
| Zinc | 0.36mg | 0.12mg | 2% |
| Folate | 14µg | 7µg | 2% |
| Vitamin B3 | 0.4mg | 0.51mg | 1% |
| Vitamin B5 | 0.172mg | 0.235mg | 1% |
| Fats | 0.2g | 0.1g | 0% |
| Net carbs | 2.14g | 21.44g | N/A |
| Sugar | 1.1g | N/A | |
| Manganese | 0.366mg | 0.374mg | 0% |
| Saturated fat | 0.03g | 0.019g | 0% |
| Monounsaturated fat | 0.04g | 0.026g | 0% |
| Polyunsaturated fat | 0.07g | 0.031g | 0% |
| Tryptophan | 0.017mg | 0.072mg | 0% |
| Threonine | 0.083mg | 0.177mg | 0% |
| Isoleucine | 0.147mg | 0.195mg | 0% |
| Leucine | 0.13mg | 0.33mg | 0% |
| Lysine | 0.099mg | 0.214mg | 0% |
| Methionine | 0.019mg | 0.072mg | 0% |
| Phenylalanine | 0.11mg | 0.217mg | 0% |
| Valine | 0.11mg | 0.249mg | 0% |
| Histidine | 0.036mg | 0.119mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
185%
5%
Minerals Daily Need Coverage Score
34%
10%
Comparison summary
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Soba contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Soba is lower in Saturated fat (difference - 0.011g)
Which food is cheaper?
Soba is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)