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  6. Minestrone vs. Chard raw

Minestrone vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between minestrone and chard raw?

  • Chard raw is richer than minestrone in vitamin A, vitamin C, magnesium, iron, copper, manganese, potassium, and vitamin B2.
  • Chard raw's daily need coverage for vitamin A is 103% more.
  • The glycemic index of chard raw is lower.

We used Soup, minestrone, canned, prepared with equal volume water and Chard, swiss, raw types in this article.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
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 more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +264.3%
Contains more PotassiumPotassium +191.5%
Contains more IronIron +373.7%
Contains more CopperCopper +251%
Contains more ZincZinc +16.1%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -16.1%
Contains more ManganeseManganese +140.8%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
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 CVitamin C +5900%
Contains more Vitamin AVitamin A +524.5%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B5Vitamin B5 +22.9%
Contains more Vitamin B6Vitamin B6 +141.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Minestrone Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin C 0.5mg 30mg 33%
Vitamin A 49µg 306µg 29%
Magnesium 3mg 81mg 19%
Iron 0.38mg 1.8mg 18%
Copper 0.051mg 0.179mg 14%
Vitamin E 1.89mg 13%
Manganese 0.152mg 0.366mg 9%
Potassium 130mg 379mg 7%
Vitamin B2 0.018mg 0.09mg 6%
Fiber 0.4g 1.6g 5%
Calcium 14mg 51mg 4%
Vitamin B6 0.041mg 0.099mg 4%
Polyunsaturated fat 0.46g 0.07g 3%
Choline 18mg 3%
Phosphorus 23mg 46mg 3%
Selenium 0.9µg 2%
Sodium 254mg 213mg 2%
Vitamin B1 0.022mg 0.04mg 2%
Saturated fat 0.23g 0.03g 1%
Monounsaturated fat 0.29g 0.04g 1%
Vitamin B5 0.14mg 0.172mg 1%
Calories 34kcal 19kcal 1%
Fats 1.04g 0.2g 1%
Protein 1.77g 1.8g 0%
Carbs 4.66g 3.74g 0%
Net carbs 4.26g 2.14g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.1g N/A
Zinc 0.31mg 0.36mg 0%
Vitamin B3 0.391mg 0.4mg 0%
Folate 15µg 14µg 0%
Tryptophan 0.013mg 0.017mg 0%
Threonine 0.043mg 0.083mg 0%
Isoleucine 0.054mg 0.147mg 0%
Leucine 0.098mg 0.13mg 0%
Lysine 0.076mg 0.099mg 0%
Methionine 0.018mg 0.019mg 0%
Phenylalanine 0.064mg 0.11mg 0%
Valine 0.074mg 0.11mg 0%
Histidine 0.03mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 FatsFats +420%
Contains more CarbsCarbs +24.6%
Contains more OtherOther +33.3%
~equal in Protein ~1.8g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 +625%
Contains more Poly. FatPolyunsaturated fat +557.1%
Contains less Sat. FatSaturated fat -87%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.