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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

Chard raw vs Soba 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%
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
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%
~equal in Manganese ~0.374mg

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%
Soba
3
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% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
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.
Chard raw Soba
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Soba 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?

ok
ok
is better in case of low diet
Chard raw Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Chard raw
5%
Soba
Minerals Daily Need Coverage Score
34%
Chard raw
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.011g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.