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  6. Chard raw vs. Tomato soup

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

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What are the main differences between chard raw and tomato soup?

  • Chard raw has more vitamin K, vitamin A, vitamin C, iron, magnesium, copper, manganese, vitamin E, and vitamin B2 than tomato soup.
  • Chard raw's daily need coverage for vitamin K is 690% higher.
  • Tomato soup has 32 times less vitamin A than chard raw. Chard raw has 6116IU of vitamin A, while tomato soup has 192IU.

We used Chard, swiss, raw and Soup, tomato, canned, prepared with equal volume water, commercial types in this comparison.

Infographic

Chard raw vs Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +1057.1%
Contains more CalciumCalcium +537.5%
Contains more PotassiumPotassium +37.8%
Contains more IronIron +520.7%
Contains more CopperCopper +517.2%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +206.7%
Contains more ManganeseManganese +446.3%
Contains less SodiumSodium -12.7%
Contains more SeleniumSelenium +66.7%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin CVitamin C +376.2%
Contains more Vitamin AVitamin A +2960%
Contains more Vitamin EVitamin E +1011.8%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +1185.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more Vitamin KVitamin K +55233.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +185.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.42mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Tomato soup DV% diff.
Vitamin K 830µg 1.5µg 690%
Vitamin A 306µg 10µg 33%
Vitamin C 30mg 6.3mg 26%
Iron 1.8mg 0.29mg 19%
Magnesium 81mg 7mg 18%
Copper 0.179mg 0.029mg 17%
Manganese 0.366mg 0.067mg 13%
Vitamin E 1.89mg 0.17mg 11%
Vitamin B2 0.09mg 0.007mg 6%
Phosphorus 46mg 15mg 4%
Vitamin B6 0.099mg 0.042mg 4%
Fiber 1.6g 0.5g 4%
Calcium 51mg 8mg 4%
Folate 14µg 0µg 4%
Potassium 379mg 275mg 3%
Vitamin B5 0.172mg 3%
Protein 1.8g 0.71g 2%
Zinc 0.36mg 0.09mg 2%
Choline 18mg 6.3mg 2%
Vitamin B1 0.04mg 0.02mg 2%
Calories 19kcal 32kcal 1%
Selenium 0.9µg 1.5µg 1%
Sodium 213mg 186mg 1%
Carbs 3.74g 7.45g 1%
Fats 0.2g 0.21g 0%
Net carbs 2.14g 6.95g N/A
Sugar 1.1g 4.03g N/A
Vitamin B3 0.4mg 0.42mg 0%
Saturated fat 0.03g 0.056g 0%
Monounsaturated fat 0.04g 0.067g 0%
Polyunsaturated fat 0.07g 0.077g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

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
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +153.5%
Contains more OtherOther +48.1%
Contains more CarbsCarbs +99.2%
~equal in Fats ~0.21g
~equal in Water ~90.55g

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
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains less Sat. FatSaturated fat -46.4%
Contains more Mono. FatMonounsaturated fat +67.5%
~equal in Polyunsaturated fat ~0.077g

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.