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  6. Soursop vs. Chard raw

Soursop vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between Soursop and Chard raw

  • Soursop has more Fiber, however, Chard raw has more Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin E , Vitamin C, and Copper.
  • Chard raw's daily need coverage for Vitamin K is 691% more.
  • Soursop has 2 times more Fiber than Chard raw. Soursop has 3.3g of Fiber, while Chard raw has 1.6g.
  • Soursop is lower in Sodium.

The food varieties used in the comparison are Soursop, raw and Chard, swiss, raw.

Infographic

Soursop 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.
Soursop
Soursop
1
:
9
Chard raw
Chard raw
Contains less Sodium -93.4%
Contains more Calcium +264.3%
Contains more Iron +200%
Contains more Magnesium +285.7%
Contains more Phosphorus +70.4%
Contains more Potassium +36.3%
Contains more Zinc +260%
Contains more Copper +108.1%
Contains more Selenium +50%
Soursop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains less Sodium -93.4%
Contains more Calcium +264.3%
Contains more Iron +200%
Contains more Magnesium +285.7%
Contains more Phosphorus +70.4%
Contains more Potassium +36.3%
Contains more Zinc +260%
Contains more Copper +108.1%
Contains more Selenium +50%

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.
Soursop
Soursop
3
:
6
Chard raw
Chard raw
Contains more Vitamin B1 +75%
Contains more Vitamin B3 +125%
Contains more Vitamin B5 +47.1%
Contains more Vitamin A +305700%
Contains more Vitamin E +2262.5%
Contains more Vitamin C +45.6%
Contains more Vitamin B2 +80%
Contains more Vitamin B6 +67.8%
Contains more Vitamin K +207400%
Equal in Folate - 14
Soursop
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 69% 18% 12% 17% 16% 14% 11% 0% 1%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B1 +75%
Contains more Vitamin B3 +125%
Contains more Vitamin B5 +47.1%
Contains more Vitamin A +305700%
Contains more Vitamin E +2262.5%
Contains more Vitamin C +45.6%
Contains more Vitamin B2 +80%
Contains more Vitamin B6 +67.8%
Contains more Vitamin K +207400%
Equal in Folate - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soursop
Soursop
2
:
3
Chard raw
Chard raw
Contains more Fats +50%
Contains more Carbs +350.3%
Contains more Protein +80%
Contains more Water +14.2%
Contains more Other +128.6%
Soursop
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Chard raw
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 Fats +50%
Contains more Carbs +350.3%
Contains more Protein +80%
Contains more Water +14.2%
Contains more Other +128.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soursop
Soursop
1
:
2
Chard raw
Chard raw
Contains more Monounsaturated Fat +125%
Contains less Saturated Fat -41.2%
Equal in Polyunsaturated fat - 0.07
Soursop
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +125%
Contains less Saturated Fat -41.2%
Equal in Polyunsaturated fat - 0.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soursop Chard raw
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soursop Chard raw Opinion
Net carbs 13.54g 2.14g Soursop
Protein 1g 1.8g Chard raw
Fats 0.3g 0.2g Soursop
Carbs 16.84g 3.74g Soursop
Calories 66kcal 19kcal Soursop
Sugar 13.54g 1.1g Chard raw
Fiber 3.3g 1.6g Soursop
Calcium 14mg 51mg Chard raw
Iron 0.6mg 1.8mg Chard raw
Magnesium 21mg 81mg Chard raw
Phosphorus 27mg 46mg Chard raw
Potassium 278mg 379mg Chard raw
Sodium 14mg 213mg Soursop
Zinc 0.1mg 0.36mg Chard raw
Copper 0.086mg 0.179mg Chard raw
Manganese 0.366mg Chard raw
Selenium 0.6µg 0.9µg Chard raw
Vitamin A 2IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 0.08mg 1.89mg Chard raw
Vitamin C 20.6mg 30mg Chard raw
Vitamin B1 0.07mg 0.04mg Soursop
Vitamin B2 0.05mg 0.09mg Chard raw
Vitamin B3 0.9mg 0.4mg Soursop
Vitamin B5 0.253mg 0.172mg Soursop
Vitamin B6 0.059mg 0.099mg Chard raw
Folate 14µg 14µg
Vitamin K 0.4µg 830µg Chard raw
Tryptophan 0.011mg 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.06mg 0.099mg Chard raw
Methionine 0.007mg 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.051g 0.03g Chard raw
Monounsaturated Fat 0.09g 0.04g Soursop
Polyunsaturated fat 0.069g 0.07g Chard raw

Which food is preferable for your diet?

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

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
13%
Soursop
222%
Chard raw
Minerals Daily Need Coverage Score
11%
Soursop
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Soursop
Soursop contains less Sodium (difference - 199mg)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 12.44g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.021g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.