Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Soursop vs. Chard raw — In-Depth Nutrition Comparison

Compare

Important differences between soursop and chard raw

  • Soursop has more fiber; however, chard raw has more vitamin K, vitamin A, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.2% 25% 23% 29% 2.7% 12% 1.8% 0% 3.3%
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 -93.4%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +264.3%
Contains more PotassiumPotassium +36.3%
Contains more IronIron +200%
Contains more CopperCopper +108.1%
Contains more ZincZinc +260%
Contains more PhosphorusPhosphorus +70.4%
Contains more SeleniumSelenium +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.
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 69% 0% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
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 +75%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more Vitamin CVitamin C +45.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2262.5%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B6Vitamin B6 +67.8%
Contains more Vitamin KVitamin K +207400%
Contains more CholineCholine +136.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 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 +50%
Contains more CarbsCarbs +350.3%
Contains more ProteinProtein +80%
Contains more WaterWater +14.2%
Contains more OtherOther +128.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 43% 33%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.09 g
Polyunsaturated fat: Poly. Fat 0.069 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 +125%
Contains less Sat. FatSaturated fat -41.2%
~equal in Polyunsaturated fat ~0.07g

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
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Soursop Chard raw DV% diff.
Vitamin K 0.4µg 830µg 691%
Vitamin A 0µg 306µg 34%
Manganese 0.366mg 16%
Iron 0.6mg 1.8mg 15%
Magnesium 21mg 81mg 14%
Vitamin E 0.08mg 1.89mg 12%
Vitamin C 20.6mg 30mg 10%
Copper 0.086mg 0.179mg 10%
Sodium 14mg 213mg 9%
Fiber 3.3g 1.6g 7%
Carbs 16.84g 3.74g 4%
Calcium 14mg 51mg 4%
Vitamin B1 0.07mg 0.04mg 3%
Vitamin B6 0.059mg 0.099mg 3%
Phosphorus 27mg 46mg 3%
Vitamin B2 0.05mg 0.09mg 3%
Potassium 278mg 379mg 3%
Vitamin B3 0.9mg 0.4mg 3%
Vitamin B5 0.253mg 0.172mg 2%
Choline 7.6mg 18mg 2%
Calories 66kcal 19kcal 2%
Protein 1g 1.8g 2%
Zinc 0.1mg 0.36mg 2%
Selenium 0.6µg 0.9µg 1%
Fats 0.3g 0.2g 0%
Net carbs 13.54g 2.14g N/A
Sugar 13.54g 1.1g N/A
Folate 14µg 14µg 0%
Saturated fat 0.051g 0.03g 0%
Monounsaturated fat 0.09g 0.04g 0%
Polyunsaturated fat 0.069g 0.07g 0%
Tryptophan 0.011mg 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.06mg 0.099mg 0%
Methionine 0.007mg 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Soursop
185%
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 is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
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)

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.