Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chard raw vs. Soursop — In-Depth Nutrition Comparison

Compare

Important differences between chard raw and soursop

  • Chard raw has more vitamin K, vitamin A, iron, magnesium, vitamin E, vitamin C, and copper; however, soursop has more fiber.
  • Chard raw's daily need coverage for vitamin K is 691% more.
  • Chard raw has 3058 times more vitamin A than soursop. Chard raw has 6116IU of vitamin A, while soursop has 2IU.
  • Soursop is lower in sodium.

The food varieties used in the comparison are Chard, swiss, raw and Soursop, raw.

Infographic

Chard raw vs Soursop 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 15% 4.2% 25% 23% 29% 2.7% 12% 1.8% 0% 3.3%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +264.3%
Contains more PotassiumPotassium +36.3%
Contains more IronIron +200%
Contains more CopperCopper +108.1%
Contains more ZincZinc +260%
Contains more PhosphorusPhosphorus +70.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -93.4%

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 69% 0% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
Contains more Vitamin CVitamin C +45.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2262.5%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B6Vitamin B6 +67.8%
Contains more Vitamin KVitamin K +207400%
Contains more CholineCholine +136.8%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B5Vitamin B5 +47.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

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
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more ProteinProtein +80%
Contains more WaterWater +14.2%
Contains more OtherOther +128.6%
Contains more FatsFats +50%
Contains more CarbsCarbs +350.3%

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
24% 43% 33%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.09 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -41.2%
Contains more Mono. FatMonounsaturated fat +125%
~equal in Polyunsaturated fat ~0.069g

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 Soursop
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chard raw Soursop DV% diff.
Vitamin K 830µg 0.4µg 691%
Vitamin A 306µg 0µg 34%
Manganese 0.366mg 16%
Iron 1.8mg 0.6mg 15%
Magnesium 81mg 21mg 14%
Vitamin E 1.89mg 0.08mg 12%
Vitamin C 30mg 20.6mg 10%
Copper 0.179mg 0.086mg 10%
Sodium 213mg 14mg 9%
Fiber 1.6g 3.3g 7%
Carbs 3.74g 16.84g 4%
Calcium 51mg 14mg 4%
Vitamin B1 0.04mg 0.07mg 3%
Vitamin B6 0.099mg 0.059mg 3%
Phosphorus 46mg 27mg 3%
Vitamin B2 0.09mg 0.05mg 3%
Potassium 379mg 278mg 3%
Vitamin B3 0.4mg 0.9mg 3%
Vitamin B5 0.172mg 0.253mg 2%
Choline 18mg 7.6mg 2%
Calories 19kcal 66kcal 2%
Protein 1.8g 1g 2%
Zinc 0.36mg 0.1mg 2%
Selenium 0.9µg 0.6µg 1%
Fats 0.2g 0.3g 0%
Net carbs 2.14g 13.54g N/A
Sugar 1.1g 13.54g N/A
Folate 14µg 14µg 0%
Saturated fat 0.03g 0.051g 0%
Monounsaturated fat 0.04g 0.09g 0%
Polyunsaturated fat 0.07g 0.069g 0%
Tryptophan 0.017mg 0.011mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0.06mg 0%
Methionine 0.019mg 0.007mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

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

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
12%
Soursop
Minerals Daily Need Coverage Score
34%
Chard raw
11%
Soursop

Comparison summary

Which food contains less Sodium?
Soursop
Soursop contains less Sodium (difference - 199mg)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 12.44g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.021g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.