Chard raw vs. Soy milk — In-Depth Nutrition Comparison
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What are the differences between chard raw and soy milk?
- Chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, vitamin E, potassium, and manganese, yet soy milk is higher in selenium.
- Chard raw's daily need coverage for vitamin K is 689% more.
- The amount of sodium in soy milk is lower.
We used Chard, swiss, raw and Soymilk, original, and vanilla, unfortified types in this article.
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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 MagnesiumMagnesium | +224% |
| Contains more CalciumCalcium | +104% |
| Contains more PotassiumPotassium | +221.2% |
| Contains more IronIron | +181.3% |
| Contains more CopperCopper | +39.8% |
| Contains more ZincZinc | +200% |
| Contains more ManganeseManganese | +64.1% |
| Contains more PhosphorusPhosphorus | +13% |
| Contains less SodiumSodium | -76.1% |
| Contains more SeleniumSelenium | +433.3% |
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 | +1618.2% |
| Contains more Vitamin B2Vitamin B2 | +30.4% |
| Contains more Vitamin B6Vitamin B6 | +28.6% |
| Contains more Vitamin KVitamin K | +27566.7% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B3Vitamin B3 | +28.3% |
| Contains more Vitamin B5Vitamin B5 | +116.9% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +31.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 3µg | 689% |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin C | 30mg | 0mg | 33% |
| Iron | 1.8mg | 0.64mg | 15% |
| Magnesium | 81mg | 25mg | 13% |
| Vitamin E | 1.89mg | 0.11mg | 12% |
| Potassium | 379mg | 118mg | 8% |
| Sodium | 213mg | 51mg | 7% |
| Selenium | 0.9µg | 4.8µg | 7% |
| Copper | 0.179mg | 0.128mg | 6% |
| Manganese | 0.366mg | 0.223mg | 6% |
| Polyunsaturated fat | 0.07g | 0.961g | 6% |
| Fiber | 1.6g | 0.6g | 4% |
| Vitamin B5 | 0.172mg | 0.373mg | 4% |
| Protein | 1.8g | 3.27g | 3% |
| Calcium | 51mg | 25mg | 3% |
| Vitamin B2 | 0.09mg | 0.069mg | 2% |
| Vitamin B6 | 0.099mg | 0.077mg | 2% |
| Calories | 19kcal | 54kcal | 2% |
| Vitamin B1 | 0.04mg | 0.06mg | 2% |
| Fats | 0.2g | 1.75g | 2% |
| Zinc | 0.36mg | 0.12mg | 2% |
| Choline | 18mg | 23.6mg | 1% |
| Monounsaturated fat | 0.04g | 0.401g | 1% |
| Saturated fat | 0.03g | 0.205g | 1% |
| Phosphorus | 46mg | 52mg | 1% |
| Folate | 14µg | 18µg | 1% |
| Carbs | 3.74g | 6.28g | 1% |
| Vitamin B3 | 0.4mg | 0.513mg | 1% |
| Net carbs | 2.14g | 5.68g | N/A |
| Sugar | 1.1g | 3.99g | N/A |
| Tryptophan | 0.017mg | 0.038mg | 0% |
| Threonine | 0.083mg | 0.108mg | 0% |
| Isoleucine | 0.147mg | 0.114mg | 0% |
| Leucine | 0.13mg | 0.186mg | 0% |
| Lysine | 0.099mg | 0.131mg | 0% |
| Methionine | 0.019mg | 0.027mg | 0% |
| Phenylalanine | 0.11mg | 0.113mg | 0% |
| Valine | 0.11mg | 0.117mg | 0% |
| Histidine | 0.036mg | 0.061mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +146.2% |
| Contains more ProteinProtein | +81.7% |
| Contains more FatsFats | +775% |
| Contains more CarbsCarbs | +67.9% |
~equal in
Water
~88.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.4% |
| Contains more Mono. FatMonounsaturated fat | +902.5% |
| Contains more Poly. FatPolyunsaturated fat | +1272.9% |