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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.

Infographic

Miso 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.
Miso
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
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 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.
Miso
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 0% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
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 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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 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 +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
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 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 +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.
Miso Chard raw
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Miso Chard raw 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?

ok
ok
is better in case of low diet
Miso Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Miso
185%
Chard raw
Minerals Daily Need Coverage Score
108%
Miso
34%
Chard raw

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 5.1g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 3515mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.995g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.