Chard raw vs. Soy sauce — In-Depth Nutrition Comparison
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Significant differences between chard raw and soy sauce
- Chard raw has more vitamin K, vitamin A, vitamin C, copper, and vitamin E; however, soy sauce is richer in manganese, phosphorus, vitamin B3, and vitamin B2.
- Chard raw covers your daily vitamin K needs 692% more than soy sauce.
- Chard raw contains less sodium.
- Chard raw has a higher glycemic index. The glycemic index of chard raw is 32, while the glycemic index of soy sauce is 15.
Specific food types used in this comparison are Chard, swiss, raw and Soy sauce made from soy and wheat (shoyu).
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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 CalciumCalcium | +54.5% |
| Contains more IronIron | +24.1% |
| Contains more CopperCopper | +316.3% |
| Contains less SodiumSodium | -96.1% |
| Contains more SeleniumSelenium | +80% |
| Contains more PotassiumPotassium | +14.8% |
| Contains more ZincZinc | +141.7% |
| Contains more PhosphorusPhosphorus | +260.9% |
| Contains more ManganeseManganese | +178.1% |
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 B1Vitamin B1 | +21.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more Vitamin B3Vitamin B3 | +449% |
| Contains more Vitamin B5Vitamin B5 | +72.7% |
| Contains more Vitamin B6Vitamin B6 | +49.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 0µg | 692% |
| Sodium | 213mg | 5493mg | 230% |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin C | 30mg | 0mg | 33% |
| Manganese | 0.366mg | 1.018mg | 28% |
| Phosphorus | 46mg | 166mg | 17% |
| Copper | 0.179mg | 0.043mg | 15% |
| Protein | 1.8g | 8.14g | 13% |
| Vitamin E | 1.89mg | 0mg | 13% |
| Vitamin B3 | 0.4mg | 2.196mg | 11% |
| Vitamin B2 | 0.09mg | 0.165mg | 6% |
| Zinc | 0.36mg | 0.87mg | 5% |
| Vitamin B6 | 0.099mg | 0.148mg | 4% |
| Iron | 1.8mg | 1.45mg | 4% |
| Vitamin B5 | 0.172mg | 0.297mg | 3% |
| Fiber | 1.6g | 0.8g | 3% |
| Potassium | 379mg | 435mg | 2% |
| Calcium | 51mg | 33mg | 2% |
| Magnesium | 81mg | 74mg | 2% |
| Calories | 19kcal | 53kcal | 2% |
| Polyunsaturated fat | 0.07g | 0.263g | 1% |
| Vitamin B1 | 0.04mg | 0.033mg | 1% |
| Fats | 0.2g | 0.57g | 1% |
| Selenium | 0.9µg | 0.5µg | 1% |
| Carbs | 3.74g | 4.93g | 0% |
| Net carbs | 2.14g | 4.13g | N/A |
| Sugar | 1.1g | 0.4g | N/A |
| Folate | 14µg | 14µg | 0% |
| Choline | 18mg | 18.3mg | 0% |
| Saturated fat | 0.03g | 0.073g | 0% |
| Monounsaturated fat | 0.04g | 0.088g | 0% |
| Tryptophan | 0.017mg | 0.096mg | 0% |
| Threonine | 0.083mg | 0.271mg | 0% |
| Isoleucine | 0.147mg | 0.318mg | 0% |
| Leucine | 0.13mg | 0.537mg | 0% |
| Lysine | 0.099mg | 0.381mg | 0% |
| Methionine | 0.019mg | 0.097mg | 0% |
| Phenylalanine | 0.11mg | 0.353mg | 0% |
| Valine | 0.11mg | 0.332mg | 0% |
| Histidine | 0.036mg | 0.174mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +30.2% |
| Contains more ProteinProtein | +352.2% |
| Contains more FatsFats | +185% |
| Contains more CarbsCarbs | +31.8% |
| Contains more OtherOther | +850.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58.9% |
| Contains more Mono. FatMonounsaturated fat | +120% |
| Contains more Poly. FatPolyunsaturated fat | +275.7% |