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  6. Chard raw vs. Soybean raw

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

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A recap on differences between chard raw and soybean raw

  • Chard raw is higher in vitamin K and vitamin A, yet soybean raw is higher in iron, copper, phosphorus, manganese, folate, vitamin B1, vitamin B2, and magnesium.
  • Chard raw covers your daily vitamin K needs 653% more than soybean raw.
  • Chard raw contains 278 times more vitamin A than soybean raw. While chard raw contains 6116IU of vitamin A, soybean raw contains only 22IU.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Chard, swiss, raw and Soybeans, mature seeds, raw.

Infographic

Chard raw vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +245.7%
Contains more CalciumCalcium +443.1%
Contains more PotassiumPotassium +374.1%
Contains more IronIron +772.2%
Contains more CopperCopper +826.3%
Contains more ZincZinc +1258.3%
Contains more PhosphorusPhosphorus +1430.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +587.7%
Contains more SeleniumSelenium +1877.8%

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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +122.4%
Contains more Vitamin KVitamin K +1666%
Contains more Vitamin B1Vitamin B1 +2085%
Contains more Vitamin B2Vitamin B2 +866.7%
Contains more Vitamin B3Vitamin B3 +305.8%
Contains more Vitamin B5Vitamin B5 +361%
Contains more Vitamin B6Vitamin B6 +280.8%
Contains more FolateFolate +2578.6%
Contains more CholineCholine +543.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Soybean raw DV% diff.
Vitamin K 830µg 47µg 653%
Iron 1.8mg 15.7mg 174%
Copper 0.179mg 1.658mg 164%
Manganese 0.366mg 2.517mg 94%
Phosphorus 46mg 704mg 94%
Folate 14µg 375µg 90%
Polyunsaturated fat 0.07g 11.255g 75%
Vitamin B1 0.04mg 0.874mg 70%
Protein 1.8g 36.49g 69%
Vitamin B2 0.09mg 0.87mg 60%
Magnesium 81mg 280mg 47%
Potassium 379mg 1797mg 42%
Zinc 0.36mg 4.89mg 41%
Vitamin A 306µg 1µg 34%
Fiber 1.6g 9.3g 31%
Selenium 0.9µg 17.8µg 31%
Fats 0.2g 19.94g 30%
Vitamin C 30mg 6mg 27%
Calcium 51mg 277mg 23%
Vitamin B6 0.099mg 0.377mg 21%
Calories 19kcal 446kcal 21%
Choline 18mg 115.9mg 18%
Saturated fat 0.03g 2.884g 13%
Vitamin B5 0.172mg 0.793mg 12%
Monounsaturated fat 0.04g 4.404g 11%
Sodium 213mg 2mg 9%
Carbs 3.74g 30.16g 9%
Vitamin B3 0.4mg 1.623mg 8%
Vitamin E 1.89mg 0.85mg 7%
Net carbs 2.14g 20.86g N/A
Sugar 1.1g 7.33g N/A
Tryptophan 0.017mg 0.591mg 0%
Threonine 0.083mg 1.766mg 0%
Isoleucine 0.147mg 1.971mg 0%
Leucine 0.13mg 3.309mg 0%
Lysine 0.099mg 2.706mg 0%
Methionine 0.019mg 0.547mg 0%
Phenylalanine 0.11mg 2.122mg 0%
Valine 0.11mg 2.029mg 0%
Histidine 0.036mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +985%
Contains more ProteinProtein +1927.2%
Contains more FatsFats +9870%
Contains more CarbsCarbs +706.4%
Contains more OtherOther +204.4%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +10910%
Contains more Poly. FatPolyunsaturated fat +15978.6%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.