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  6. Chard raw vs. Soybean meal

Chard raw vs. Soybean meal — In-Depth Nutrition Comparison

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What are the main differences between chard raw and soybean meal?

  • Chard raw is richer in vitamin A, while soybean meal is higher in copper, manganese, iron, phosphorus, folate, potassium, vitamin B1, magnesium, and zinc.
  • Soybean meal's daily need coverage for copper is 202% higher.
  • Soybean meal has 153 times less vitamin A than chard raw. Chard raw has 6116IU of vitamin A, while soybean meal has 40IU.
  • Soybean meal has a higher glycemic index (68) than chard raw (32).

We used Chard, swiss, raw and Soy meal, defatted, raw types in this comparison.

Infographic

Chard raw vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +277.8%
Contains more CalciumCalcium +378.4%
Contains more PotassiumPotassium +557%
Contains more IronIron +661.1%
Contains more CopperCopper +1017.3%
Contains more ZincZinc +1305.6%
Contains more PhosphorusPhosphorus +1423.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +938.3%
Contains more SeleniumSelenium +266.7%

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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1627.5%
Contains more Vitamin B2Vitamin B2 +178.9%
Contains more Vitamin B3Vitamin B3 +546.8%
Contains more Vitamin B5Vitamin B5 +1048.8%
Contains more Vitamin B6Vitamin B6 +474.7%
Contains more FolateFolate +2064.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Soybean meal DV% diff.
Vitamin K 830µg 692%
Copper 0.179mg 2mg 202%
Iron 1.8mg 13.7mg 149%
Manganese 0.366mg 3.8mg 149%
Protein 1.8g 49.2g 95%
Phosphorus 46mg 701mg 94%
Folate 14µg 303µg 72%
Potassium 379mg 2490mg 62%
Vitamin B1 0.04mg 0.691mg 54%
Magnesium 81mg 306mg 54%
Zinc 0.36mg 5.06mg 43%
Vitamin B6 0.099mg 0.569mg 36%
Vitamin B5 0.172mg 1.976mg 36%
Vitamin A 306µg 2µg 34%
Vitamin C 30mg 0mg 33%
Calcium 51mg 244mg 19%
Calories 19kcal 337kcal 16%
Vitamin B3 0.4mg 2.587mg 14%
Vitamin E 1.89mg 13%
Vitamin B2 0.09mg 0.251mg 12%
Carbs 3.74g 35.89g 11%
Sodium 213mg 3mg 9%
Polyunsaturated fat 0.07g 1.045g 7%
Fiber 1.6g 6%
Selenium 0.9µg 3.3µg 4%
Fats 0.2g 2.39g 3%
Choline 18mg 3%
Monounsaturated fat 0.04g 0.409g 1%
Saturated fat 0.03g 0.268g 1%
Net carbs 2.14g 35.89g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0.653mg 0%
Threonine 0.083mg 1.952mg 0%
Isoleucine 0.147mg 2.18mg 0%
Leucine 0.13mg 3.66mg 0%
Lysine 0.099mg 2.991mg 0%
Methionine 0.019mg 0.606mg 0%
Phenylalanine 0.11mg 2.346mg 0%
Valine 0.11mg 2.243mg 0%
Histidine 0.036mg 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +1235.2%
Contains more ProteinProtein +2633.3%
Contains more FatsFats +1095%
Contains more CarbsCarbs +859.6%
Contains more OtherOther +248.8%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +922.5%
Contains more Poly. FatPolyunsaturated fat +1392.9%

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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.