Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Tomato juice

Chard raw vs. Tomato juice — In-Depth Nutrition Comparison

Compare

Summary of differences between chard raw and tomato juice

  • Chard raw has more vitamin K, vitamin A, iron, magnesium, copper, manganese, and vitamin E; however, tomato juice is higher in vitamin C and vitamin B1.
  • Chard raw covers your daily need for vitamin K, 690% more than tomato juice.
  • Chard raw has 21 times more sodium than tomato juice. While chard raw has 213mg of sodium, tomato juice has only 10mg.

These are the specific foods used in this comparison Chard, swiss, raw and Tomato juice, canned, without salt added.

Infographic

Chard raw vs Tomato juice 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +636.4%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +74.7%
Contains more IronIron +361.5%
Contains more CopperCopper +326.2%
Contains more ZincZinc +227.3%
Contains more PhosphorusPhosphorus +142.1%
Contains more ManganeseManganese +438.2%
Contains more SeleniumSelenium +80%
Contains less SodiumSodium -95.3%

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.
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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin AVitamin A +1230.4%
Contains more Vitamin EVitamin E +490.6%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +41.4%
Contains more Vitamin KVitamin K +35987%
Contains more CholineCholine +164.7%
Contains more Vitamin CVitamin C +133.7%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +68.3%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Tomato juice DV% diff.
Vitamin K 830µg 2.3µg 690%
Vitamin C 30mg 70.1mg 45%
Vitamin A 306µg 23µg 31%
Iron 1.8mg 0.39mg 18%
Magnesium 81mg 11mg 17%
Copper 0.179mg 0.042mg 15%
Manganese 0.366mg 0.068mg 13%
Vitamin E 1.89mg 0.32mg 10%
Sodium 213mg 10mg 9%
Vitamin B1 0.04mg 0.1mg 5%
Potassium 379mg 217mg 5%
Fiber 1.6g 0.4g 5%
Phosphorus 46mg 19mg 4%
Calcium 51mg 10mg 4%
Vitamin B5 0.172mg 3%
Zinc 0.36mg 0.11mg 2%
Vitamin B6 0.099mg 0.07mg 2%
Folate 14µg 20µg 2%
Choline 18mg 6.8mg 2%
Fructose 1.33g 2%
Protein 1.8g 0.85g 2%
Vitamin B3 0.4mg 0.673mg 2%
Selenium 0.9µg 0.5µg 1%
Vitamin B2 0.09mg 0.078mg 1%
Calories 19kcal 17kcal 0%
Fats 0.2g 0.29g 0%
Net carbs 2.14g 3.13g N/A
Carbs 3.74g 3.53g 0%
Sugar 1.1g 2.58g N/A
Saturated fat 0.03g 0.019g 0%
Monounsaturated fat 0.04g 0.005g 0%
Polyunsaturated fat 0.07g 0.027g 0%
Tryptophan 0.017mg 0.006mg 0%
Threonine 0.083mg 0.026mg 0%
Isoleucine 0.147mg 0.017mg 0%
Leucine 0.13mg 0.024mg 0%
Lysine 0.099mg 0.026mg 0%
Methionine 0.019mg 0.005mg 0%
Phenylalanine 0.11mg 0.026mg 0%
Valine 0.11mg 0.017mg 0%
Histidine 0.036mg 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +111.8%
Contains more OtherOther +46.8%
Contains more FatsFats +45%
~equal in Carbs ~3.53g
~equal in Water ~94.24g

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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +159.3%
Contains less Sat. FatSaturated fat -36.7%

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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.