Chard raw vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between chard raw and tofu
- Chard raw has more vitamin A and vitamin C; however, tofu is higher in calcium, manganese, selenium, copper, phosphorus, zinc, iron, and vitamin B1.
- Chard raw covers your daily need for vitamin A, 119% more than tofu.
- Chard raw has 150 times more vitamin C than tofu. While chard raw has 30mg of vitamin C, tofu has only 0.2mg.
- The glycemic index of chard raw is higher.
These are the specific foods used in this comparison Chard, swiss, raw and Tofu, raw, firm, prepared with calcium sulfate.
Infographic
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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 | +39.7% |
| Contains more PotassiumPotassium | +59.9% |
| Contains more CalciumCalcium | +1239.2% |
| Contains more IronIron | +47.8% |
| Contains more CopperCopper | +111.2% |
| Contains more ZincZinc | +336.1% |
| Contains more PhosphorusPhosphorus | +313% |
| Contains less SodiumSodium | -93.4% |
| Contains more ManganeseManganese | +222.7% |
| Contains more SeleniumSelenium | +1833.3% |
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 | +14900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +29.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +295% |
| Contains more Vitamin B2Vitamin B2 | +13.3% |
| Contains more FolateFolate | +107.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Calcium | 51mg | 683mg | 63% |
| Manganese | 0.366mg | 1.181mg | 35% |
| Vitamin A | 306µg | 34% | |
| Vitamin C | 30mg | 0.2mg | 33% |
| Polyunsaturated fat | 0.07g | 4.921g | 32% |
| Protein | 1.8g | 17.27g | 31% |
| Selenium | 0.9µg | 17.4µg | 30% |
| Copper | 0.179mg | 0.378mg | 22% |
| Phosphorus | 46mg | 190mg | 21% |
| Vitamin E | 1.89mg | 13% | |
| Fats | 0.2g | 8.72g | 13% |
| Iron | 1.8mg | 2.66mg | 11% |
| Zinc | 0.36mg | 1.57mg | 11% |
| Vitamin B1 | 0.04mg | 0.158mg | 10% |
| Sodium | 213mg | 14mg | 9% |
| Saturated fat | 0.03g | 1.261g | 6% |
| Calories | 19kcal | 144kcal | 6% |
| Monounsaturated fat | 0.04g | 1.925g | 5% |
| Magnesium | 81mg | 58mg | 5% |
| Potassium | 379mg | 237mg | 4% |
| Folate | 14µg | 29µg | 4% |
| Choline | 18mg | 3% | |
| Fiber | 1.6g | 2.3g | 3% |
| Vitamin B6 | 0.099mg | 0.092mg | 1% |
| Vitamin B5 | 0.172mg | 0.133mg | 1% |
| Vitamin B2 | 0.09mg | 0.102mg | 1% |
| Carbs | 3.74g | 2.78g | 0% |
| Net carbs | 2.14g | 0.48g | N/A |
| Sugar | 1.1g | N/A | |
| Vitamin B3 | 0.4mg | 0.381mg | 0% |
| Tryptophan | 0.017mg | 0.235mg | 0% |
| Threonine | 0.083mg | 0.785mg | 0% |
| Isoleucine | 0.147mg | 0.849mg | 0% |
| Leucine | 0.13mg | 1.392mg | 0% |
| Lysine | 0.099mg | 0.883mg | 0% |
| Methionine | 0.019mg | 0.211mg | 0% |
| Phenylalanine | 0.11mg | 0.835mg | 0% |
| Valine | 0.11mg | 0.87mg | 0% |
| Histidine | 0.036mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +34.5% |
| Contains more WaterWater | +32.7% |
| Contains more OtherOther | +14.3% |
| Contains more ProteinProtein | +859.4% |
| Contains more FatsFats | +4260% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +4712.5% |
| Contains more Poly. FatPolyunsaturated fat | +6930% |