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Soy sauce vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between soy sauce and chard raw

  • Soy sauce has more manganese, phosphorus, vitamin B3, and vitamin B2; however, chard raw is richer in vitamin K, vitamin A, vitamin C, copper, and vitamin E.
  • Chard raw covers your daily vitamin K needs 692% more than soy sauce.
  • Chard raw has 26 times less sodium than soy sauce. Soy sauce has 5493mg of sodium, while chard raw has 213mg.
  • Chard raw has a higher glycemic index. The glycemic index of chard raw is 32, while the glycemic index of soy sauce is 15.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Chard, swiss, raw.

Infographic

Soy sauce vs Chard raw infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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 PotassiumPotassium +14.8%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +260.9%
Contains more ManganeseManganese +178.1%
Contains more CalciumCalcium +54.5%
Contains more IronIron +24.1%
Contains more CopperCopper +316.3%
Contains less SodiumSodium -96.1%
Contains more SeleniumSelenium +80%
~equal in Magnesium ~81mg

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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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 B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +449%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin B6Vitamin B6 +49.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg
~equal in Choline ~18mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 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 +352.2%
Contains more FatsFats +185%
Contains more CarbsCarbs +31.8%
Contains more OtherOther +850.6%
Contains more WaterWater +30.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 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 +120%
Contains more Poly. FatPolyunsaturated fat +275.7%
Contains less Sat. FatSaturated fat -58.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy sauce Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Sodium 5493mg 213mg 230%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Manganese 1.018mg 0.366mg 28%
Phosphorus 166mg 46mg 17%
Copper 0.043mg 0.179mg 15%
Protein 8.14g 1.8g 13%
Vitamin E 0mg 1.89mg 13%
Vitamin B3 2.196mg 0.4mg 11%
Vitamin B2 0.165mg 0.09mg 6%
Zinc 0.87mg 0.36mg 5%
Vitamin B6 0.148mg 0.099mg 4%
Iron 1.45mg 1.8mg 4%
Vitamin B5 0.297mg 0.172mg 3%
Fiber 0.8g 1.6g 3%
Potassium 435mg 379mg 2%
Calcium 33mg 51mg 2%
Magnesium 74mg 81mg 2%
Calories 53kcal 19kcal 2%
Polyunsaturated fat 0.263g 0.07g 1%
Vitamin B1 0.033mg 0.04mg 1%
Fats 0.57g 0.2g 1%
Selenium 0.5µg 0.9µg 1%
Carbs 4.93g 3.74g 0%
Net carbs 4.13g 2.14g N/A
Sugar 0.4g 1.1g N/A
Folate 14µg 14µg 0%
Choline 18.3mg 18mg 0%
Saturated fat 0.073g 0.03g 0%
Monounsaturated fat 0.088g 0.04g 0%
Tryptophan 0.096mg 0.017mg 0%
Threonine 0.271mg 0.083mg 0%
Isoleucine 0.318mg 0.147mg 0%
Leucine 0.537mg 0.13mg 0%
Lysine 0.381mg 0.099mg 0%
Methionine 0.097mg 0.019mg 0%
Phenylalanine 0.353mg 0.11mg 0%
Valine 0.332mg 0.11mg 0%
Histidine 0.174mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce 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
12%
Soy sauce
185%
Chard raw
Minerals Daily Need Coverage Score
112%
Soy sauce
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.7g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 5280mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.043g)
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)
Which food is richer in minerals?
?
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.
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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.