Chard raw vs. Tempeh — In-Depth Nutrition Comparison
Compare
Differences between chard raw and tempeh
- Chard raw has more vitamin A and vitamin C, while tempeh has more copper, manganese, phosphorus, vitamin B2, vitamin B3, iron, and vitamin B6.
- Chard raw's daily need coverage for vitamin A is 122% higher.
- The amount of saturated fat in chard raw is lower.
- Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of chard raw is 32.
The food types used in this comparison are Chard, swiss, raw and Tempeh.
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.
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +117.6% |
| Contains more IronIron | +50% |
| Contains more CopperCopper | +212.8% |
| Contains more ZincZinc | +216.7% |
| Contains more PhosphorusPhosphorus | +478.3% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +255.2% |
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 KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +95% |
| Contains more Vitamin B2Vitamin B2 | +297.8% |
| Contains more Vitamin B3Vitamin B3 | +560% |
| Contains more Vitamin B5Vitamin B5 | +61.6% |
| Contains more Vitamin B6Vitamin B6 | +117.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +71.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Copper | 0.179mg | 0.56mg | 42% |
| Manganese | 0.366mg | 1.3mg | 41% |
| Protein | 1.8g | 20.29g | 37% |
| Vitamin A | 306µg | 0µg | 34% |
| Vitamin C | 30mg | 0mg | 33% |
| Phosphorus | 46mg | 266mg | 31% |
| Polyunsaturated fat | 0.07g | 4.3g | 28% |
| Vitamin B2 | 0.09mg | 0.358mg | 21% |
| Fats | 0.2g | 10.8g | 16% |
| Vitamin B3 | 0.4mg | 2.64mg | 14% |
| Vitamin E | 1.89mg | 13% | |
| Saturated fat | 0.03g | 2.539g | 11% |
| Iron | 1.8mg | 2.7mg | 11% |
| Calories | 19kcal | 192kcal | 9% |
| Sodium | 213mg | 9mg | 9% |
| Vitamin B6 | 0.099mg | 0.215mg | 9% |
| Monounsaturated fat | 0.04g | 3.205g | 8% |
| Zinc | 0.36mg | 1.14mg | 7% |
| Fiber | 1.6g | 6% | |
| Calcium | 51mg | 111mg | 6% |
| Folate | 14µg | 24µg | 3% |
| Choline | 18mg | 3% | |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Vitamin B1 | 0.04mg | 0.078mg | 3% |
| Vitamin B5 | 0.172mg | 0.278mg | 2% |
| Selenium | 0.9µg | 0µg | 2% |
| Potassium | 379mg | 412mg | 1% |
| Carbs | 3.74g | 7.64g | 1% |
| Net carbs | 2.14g | 7.64g | N/A |
| Magnesium | 81mg | 81mg | 0% |
| Sugar | 1.1g | N/A | |
| Tryptophan | 0.017mg | 0.194mg | 0% |
| Threonine | 0.083mg | 0.796mg | 0% |
| Isoleucine | 0.147mg | 0.88mg | 0% |
| Leucine | 0.13mg | 1.43mg | 0% |
| Lysine | 0.099mg | 0.908mg | 0% |
| Methionine | 0.019mg | 0.175mg | 0% |
| Phenylalanine | 0.11mg | 0.893mg | 0% |
| Valine | 0.11mg | 0.92mg | 0% |
| Histidine | 0.036mg | 0.466mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +55.3% |
| Contains more ProteinProtein | +1027.2% |
| Contains more FatsFats | +5300% |
| Contains more CarbsCarbs | +104.3% |
~equal in
Other
~1.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +7912.5% |
| Contains more Poly. FatPolyunsaturated fat | +6042.9% |