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  6. Chicken soup vs. Chard raw

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

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How are chicken soup and chard raw different?

  • Chicken soup is higher in vitamin B3; however, chard raw is richer in vitamin K, vitamin A, vitamin C, iron, magnesium, copper, vitamin E, potassium, and fiber.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Chicken soup contains 4 times more vitamin B3 than chard raw. While chicken soup contains 1.584mg of vitamin B3, chard raw contains only 0.4mg.
  • Chard raw has a lower glycemic index (32) than chicken soup (52).

Soup, stock, chicken, home-prepared and Chard, swiss, raw are the varieties used in this article.

Infographic

Chicken soup vs Chard raw 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
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%
Contains less SodiumSodium -32.9%
Contains more SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +1925%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +261%
Contains more IronIron +757.1%
Contains more CopperCopper +231.5%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +70.4%

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
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%
Contains more Vitamin B3Vitamin B3 +296%
Contains more Vitamin CVitamin C +14900%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +6200%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B6Vitamin B6 +62.3%
Contains more Vitamin KVitamin K +414900%
Contains more FolateFolate +180%
Contains more CholineCholine +95.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chicken soup Chard raw DV% diff.
Vitamin K 0.2µg 830µg 692%
Vitamin A 1µg 306µg 34%
Vitamin C 0.2mg 30mg 33%
Iron 0.21mg 1.8mg 20%
Magnesium 4mg 81mg 18%
Manganese 0.366mg 16%
Copper 0.054mg 0.179mg 14%
Vitamin E 0.03mg 1.89mg 12%
Potassium 105mg 379mg 8%
Vitamin B3 1.584mg 0.4mg 7%
Fiber 0g 1.6g 6%
Calcium 3mg 51mg 5%
Vitamin B5 0.172mg 3%
Phosphorus 27mg 46mg 3%
Sodium 143mg 213mg 3%
Vitamin B6 0.061mg 0.099mg 3%
Choline 9.2mg 18mg 2%
Zinc 0.14mg 0.36mg 2%
Folate 5µg 14µg 2%
Fats 1.2g 0.2g 2%
Selenium 2.2µg 0.9µg 2%
Saturated fat 0.321g 0.03g 1%
Monounsaturated fat 0.582g 0.04g 1%
Polyunsaturated fat 0.213g 0.07g 1%
Calories 36kcal 19kcal 1%
Protein 2.52g 1.8g 1%
Cholesterol 3mg 0mg 1%
Carbs 3.53g 3.74g 0%
Net carbs 3.53g 2.14g N/A
Sugar 1.58g 1.1g N/A
Vitamin B1 0.035mg 0.04mg 0%
Vitamin B2 0.085mg 0.09mg 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
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +40%
Contains more FatsFats +500%
Contains more OtherOther +166.7%
~equal in Carbs ~3.74g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +1355%
Contains more Poly. FatPolyunsaturated fat +204.3%
Contains less Sat. FatSaturated fat -90.7%

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. Chicken soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.