Miso vs. Chard raw — In-Depth Nutrition Comparison
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How are miso and chard raw different?
- Miso is higher in copper, manganese, zinc, phosphorus, and fiber; however, chard raw is richer in vitamin K, vitamin A, vitamin C, and vitamin E.
- Daily need coverage for vitamin K for chard raw is 667% higher.
- Miso contains 18 times more sodium than chard raw. While miso contains 3728mg of sodium, chard raw contains only 213mg.
- Chard raw has a lower glycemic index (32) than miso (61).
Miso and Chard, swiss, raw are the varieties used in this article.
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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 CalciumCalcium | +11.8% |
| Contains more IronIron | +38.3% |
| Contains more CopperCopper | +134.6% |
| Contains more ZincZinc | +611.1% |
| Contains more PhosphorusPhosphorus | +245.7% |
| Contains more ManganeseManganese | +134.7% |
| Contains more SeleniumSelenium | +677.8% |
| Contains more MagnesiumMagnesium | +68.8% |
| Contains more PotassiumPotassium | +80.5% |
| Contains less SodiumSodium | -94.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +145% |
| Contains more Vitamin B2Vitamin B2 | +158.9% |
| Contains more Vitamin B3Vitamin B3 | +126.5% |
| Contains more Vitamin B5Vitamin B5 | +95.9% |
| Contains more Vitamin B6Vitamin B6 | +101% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +35.7% |
| Contains more CholineCholine | +301.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +7550% |
| Contains more Vitamin EVitamin E | +18800% |
| Contains more Vitamin KVitamin K | +2732.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +610.6% |
| Contains more FatsFats | +2905% |
| Contains more CarbsCarbs | +578.3% |
| Contains more OtherOther | +700.6% |
| Contains more WaterWater | +115.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2695% |
| Contains more Poly. FatPolyunsaturated fat | +4020% |
| Contains less Sat. FatSaturated fat | -97.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 29.3µg | 830µg | 667% |
| Sodium | 3728mg | 213mg | 153% |
| Vitamin A | 4µg | 306µg | 34% |
| Vitamin C | 0mg | 30mg | 33% |
| Copper | 0.42mg | 0.179mg | 27% |
| Protein | 12.79g | 1.8g | 22% |
| Manganese | 0.859mg | 0.366mg | 21% |
| Zinc | 2.56mg | 0.36mg | 20% |
| Polyunsaturated fat | 2.884g | 0.07g | 19% |
| Phosphorus | 159mg | 46mg | 16% |
| Fiber | 5.4g | 1.6g | 15% |
| Vitamin E | 0.01mg | 1.89mg | 13% |
| Vitamin B2 | 0.233mg | 0.09mg | 11% |
| Selenium | 7µg | 0.9µg | 11% |
| Choline | 72.2mg | 18mg | 10% |
| Calories | 198kcal | 19kcal | 9% |
| Fats | 6.01g | 0.2g | 9% |
| Iron | 2.49mg | 1.8mg | 9% |
| Fructose | 6g | 8% | |
| Vitamin B6 | 0.199mg | 0.099mg | 8% |
| Magnesium | 48mg | 81mg | 8% |
| Carbs | 25.37g | 3.74g | 7% |
| Saturated fat | 1.025g | 0.03g | 5% |
| Potassium | 210mg | 379mg | 5% |
| Vitamin B1 | 0.098mg | 0.04mg | 5% |
| Vitamin B5 | 0.337mg | 0.172mg | 3% |
| Vitamin B3 | 0.906mg | 0.4mg | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Monounsaturated fat | 1.118g | 0.04g | 3% |
| Folate | 19µg | 14µg | 1% |
| Calcium | 57mg | 51mg | 1% |
| Net carbs | 19.97g | 2.14g | N/A |
| Sugar | 6.2g | 1.1g | N/A |
| Tryptophan | 0.155mg | 0.017mg | 0% |
| Threonine | 0.479mg | 0.083mg | 0% |
| Isoleucine | 0.508mg | 0.147mg | 0% |
| Leucine | 0.82mg | 0.13mg | 0% |
| Lysine | 0.478mg | 0.099mg | 0% |
| Methionine | 0.129mg | 0.019mg | 0% |
| Phenylalanine | 0.486mg | 0.11mg | 0% |
| Valine | 0.547mg | 0.11mg | 0% |
| Histidine | 0.243mg | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
185%
Minerals Daily Need Coverage Score
108%
34%
Comparison summary
Which food is richer in minerals?
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 5.1g)
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 3515mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.995g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Chard raw is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)