Chard raw vs. Tofu — In-Depth Nutrition Comparison
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The main differences between chard raw and tofu
- Chard raw is richer in vitamin K, vitamin A, vitamin C, vitamin E, and magnesium, yet tofu is richer in iron, calcium, selenium, and manganese.
- Daily need coverage for vitamin K for chard raw is 690% higher.
- Chard raw contains 300 times more vitamin C than tofu. Chard raw contains 30mg of vitamin C, while tofu contains 0.1mg.
- Tofu contains less sodium.
- Tofu has a lower glycemic index than chard raw.
Food types used in this article are Chard, swiss, raw and Tofu, raw, regular, prepared with calcium sulfate.
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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 | +170% |
| Contains more PotassiumPotassium | +213.2% |
| Contains more CalciumCalcium | +586.3% |
| Contains more IronIron | +197.8% |
| Contains more ZincZinc | +122.2% |
| Contains more PhosphorusPhosphorus | +110.9% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +65.3% |
| Contains more SeleniumSelenium | +888.9% |
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 | +29900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +18800% |
| Contains more Vitamin B2Vitamin B2 | +73.1% |
| Contains more Vitamin B3Vitamin B3 | +105.1% |
| Contains more Vitamin B5Vitamin B5 | +152.9% |
| Contains more Vitamin B6Vitamin B6 | +110.6% |
| Contains more Vitamin KVitamin K | +34483.3% |
| Contains more Vitamin B1Vitamin B1 | +102.5% |
| Contains more CholineCholine | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 2.4µg | 690% |
| Iron | 1.8mg | 5.36mg | 45% |
| Vitamin A | 306µg | 34% | |
| Vitamin C | 30mg | 0.1mg | 33% |
| Calcium | 51mg | 350mg | 30% |
| Polyunsaturated fat | 0.07g | 2.699g | 18% |
| Selenium | 0.9µg | 8.9µg | 15% |
| Protein | 1.8g | 8.08g | 13% |
| Vitamin E | 1.89mg | 0.01mg | 13% |
| Magnesium | 81mg | 30mg | 12% |
| Manganese | 0.366mg | 0.605mg | 10% |
| Sodium | 213mg | 7mg | 9% |
| Potassium | 379mg | 121mg | 8% |
| Phosphorus | 46mg | 97mg | 7% |
| Fats | 0.2g | 4.78g | 7% |
| Fiber | 1.6g | 0.3g | 5% |
| Vitamin B6 | 0.099mg | 0.047mg | 4% |
| Zinc | 0.36mg | 0.8mg | 4% |
| Calories | 19kcal | 76kcal | 3% |
| Monounsaturated fat | 0.04g | 1.056g | 3% |
| Saturated fat | 0.03g | 0.691g | 3% |
| Vitamin B1 | 0.04mg | 0.081mg | 3% |
| Vitamin B2 | 0.09mg | 0.052mg | 3% |
| Vitamin B5 | 0.172mg | 0.068mg | 2% |
| Copper | 0.179mg | 0.193mg | 2% |
| Choline | 18mg | 28.8mg | 2% |
| Vitamin B3 | 0.4mg | 0.195mg | 1% |
| Carbs | 3.74g | 1.87g | 1% |
| Net carbs | 2.14g | 1.57g | N/A |
| Sugar | 1.1g | 0.62g | N/A |
| Folate | 14µg | 15µg | 0% |
| Tryptophan | 0.017mg | 0.12mg | 0% |
| Threonine | 0.083mg | 0.402mg | 0% |
| Isoleucine | 0.147mg | 0.435mg | 0% |
| Leucine | 0.13mg | 0.713mg | 0% |
| Lysine | 0.099mg | 0.452mg | 0% |
| Methionine | 0.019mg | 0.108mg | 0% |
| Phenylalanine | 0.11mg | 0.428mg | 0% |
| Valine | 0.11mg | 0.446mg | 0% |
| Histidine | 0.036mg | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +100% |
| Contains more OtherOther | +122.2% |
| Contains more ProteinProtein | +348.9% |
| Contains more FatsFats | +2290% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.7% |
| Contains more Mono. FatMonounsaturated fat | +2540% |
| Contains more Poly. FatPolyunsaturated fat | +3755.7% |